Description
Make this hearty, nutrient-dense white bean and kale soup using simple ingredients for a satisfying, healthy meal.
Ingredients
Scale
- 1 tablespoon olive oil
- 1 medium yellow onion, small dice
- 1 medium carrot, small dice
- 1 stick celery, small dice
- 2–3 cloves garlic, minced
- red pepper flakes or aleppo pepper, to taste
- 1 sprig fresh rosemary, minced
- 4 cups cooked navy beans, drained and rinsed
- 4 cups vegetable stock
- 2 tablespoons fresh lemon juice
- salt and ground black pepper, to taste
- 3 cups chopped and packed Lacinato kale (roughly 1 small bunch)
- 1/4 cup flat leaf parsley leaves, chopped
Instructions
- Heat the oil in a medium-large soup pot over medium heat. Add the onions, carrots, and celery to the pot and stir. Sauté the vegetables until lightly softened and translucent, about 5 minutes.
- To the pot, add the garlic, chili flakes, and rosemary. Stir and cook until garlic is fragrant, about 30 seconds. Add the navy beans to the pot and stir. Add the vegetable stock to the pot and stir once more. Bring the soup to a boil.
- Once boiling, ladle half of the soup into an upright blender. Add the lemon juice to the blender as well. Carefully bring the speed of the blender up to high and blend until this portion of the soup is totally liquified. Pour this liquified portion back into the pot. Season the soup with salt and pepper.
- Add the kale to the pot and bring the soup to a boil. Once the kale is slightly wilted and bright green, season the soup once more with salt and pepper, if you find it necessary. Stir in the chopped parsley as well. Serve the soup hot.
Notes
- Make your own vegetable stock for the best possible flavor.
- Finish your soup with a lemon-infused extra virgin olive oil for added flavor.
- Prep Time: 15 min
- Cook Time: 20 min
- Category: Dinner
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 320
- Sugar: 5
- Sodium: 450
- Fat: 6
- Saturated Fat: 1
- Unsaturated Fat: 5
- Trans Fat: 0
- Carbohydrates: 50
- Fiber: 18
- Protein: 17
- Cholesterol: 0
Keywords: white bean kale soup, healthy vegetable soup, easy one-pot soup, high fiber soup recipe, plant-based comfort food, weeknight dinner, simple lunch