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Recipes

Hearty White Bean and Kale Soup

This soup will warm you up in the transition from Winter to Spring. The white beans and potatoes give it a creamy texture that sticks to your ribs, while the kale and veggies keep it light and packed with nutrition. It’s loaded with protein and fiber to fill you up and keep your waistline trim.

Make a huge batch and portion it out into glass containers to freeze and take to work for lunch or for a home-cooked family meal after a long day. It’s also a great way to add more greens to your (and your kids’) diet. Enjoy!

White bean kale soup

Hearty White Bean and Kale Soup
Prep Time: 20 min
Total Time:  1.5 hours
Serves 4-6

Ingredients:

  • 2 tablespoons extra virgin olive oil
  • 2 15 oz cans Cannellini beans, drained and rinsed well (or other white beans)
  • 6-8 large kale leaves, ribs removed, leaves torn into 2 inch pieces
  • 1 qt organic vegetable stock (1 quart = 4 cups)
  • 2 cups purified water (or additional vegetable stock)
  • 1 medium yellow onion, finely chopped
  • 2 large celery stocks + leafy greens, finely chopped
  • 1 large carrot, grated or finely chopped
  • 2-3 cloves garlic, pressed or grated
  • 4 small yukon gold potatoes (about ⅓lb), skin on, chopped into ½ inch cubes
  • 1 bay leaf
  • 2 teaspoons finely chopped fresh rosemary
  • 1 teaspoon dried oregano
  • 1 tbsp red wine vinegar (any vinegar will do)
  • ½ teaspoon crushed red pepper flakes
  • 1-2 tablespoons sea salt, to taste
  • 1 teaspoon course black pepper
  • Optional: ½ pint grape tomatoes, halved

Recipe:
Heat olive oil in a large soup pot over medium heat. Add the onions, celery, carrots and 1/2 teaspoon sea salt, then saute until the onions are soft and translucent, about 5 minutes. Add the garlic, rosemary, oregano, bay leaf and crushed red pepper flakes; saute another 2-3 minutes until very fragrant. Add the stock, water, 1 tablespoon salt beans and potatoes and bring to a boil. Boil for about 10 minutes to cook the potatoes then turn the heat back to low. Remove the bay leaf and puree about 1/3 of the soup with a hand blender (or regular blender); try to blend about 1/3 of the beans to give the soup a creamy texture. Put the bay leaf back in, and add the kale, vinegar and tomatoes if using. Let simmer on low for at least an hour, then serve. Remove the bay leaf before serving.

This soup can be stored in the refrigerator in an airtight glass container for up to 2 days. It also freezes well.

Let other readers know how you like it by leaving a comment below.

Cheers!

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  1. Kate mcGOwaN says:

    Delicious soup!!! I’m pregnant and nauseous and this soup is perfect right now.

    I was wondering if you recommend 1 full tablespoon of salt? It seemed like a lot to me so I wanted to know your thoughts.

    Thanks again for sharing all these amazing recipes!

    • Hi Kate, great question! I was assuming the stock would be no salt/no sodium added, but you’re correct and I’ll clarify that in the recipe. If you’re using stock with salt in it, reduce the salt to 1.5 teaspoons (that’s 1/2 tablespoon) and always adjust seasoning at the end as needed. Thanks! ~E

  2. Donna says:

    Delicious soup! Thanks for the great recipe Elizabeth!

  3. Marisol says:

    Had a great lunch date at Elizabeth’s house last week. She made us the kale and white bean soup and it was DELICIOUS! She gave me some leftovers to take home and my four year old son loved it! Going to try to replicate it this week! Thanks for sharing!

  4. Amanda says:

    So tasty and perfect in this cold Colorado winter!

  5. I am making this right now!!!! It looks so yummy I can’t wait to eat it.

  6. Melissa Custer says:

    This is such a good recipe! I love eating healthy meals that are GOOD for me.  Actually making this again tonight!

  7. zoomer16 says:

    I just made this today and it is excellent!!!!! ….Highly recommend it!!!!

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