White bean and kale soup

Soup is soul food and you're going to love this white bean and kale soup so much, you will want to eat it all the time. With soup season coming, you want hearty food that is warming and filling.

The beans will satisfy your hunger and give you the much needed daily fibre. The kale is excellent green, amongst the most nutrient-dense food on the planet. Will add onion, garlic, veggie stock and delicious herbs to ensure your soup is the best.

White bean and kale soup

Beans are fantastic for you, full of protein and fibre, folate and antioxidants. As you should try to eat them every day, soups are an excellent way to incorporate them into your meals.

You probably know by now that I love everything kale. I learnt how to massage the kale and make the best caesar salad with kale and now I'm incorporating this into my soups as well. Kale is wonderful as it's full of vitamins, potassium and magnesium. It also contains some of your much-needed B vitamins [source].

If you’re looking for more vegan soup recipes that are going to fill you up and give you energy, then white bean and kale soup is definitely one to try. As with most of our veggie recipes, this is nice and easy with simple ingredients and no difficult steps to follow. For a simpler approach to this recipe, use canned beans which are so much easier.

For extra energy, I added white beans and black beans as well. Just so this soup is chunkier and really hit a sweet spot. For kale, I used cavolo nero variety which is a Tuscan variety of kale. This kale is better as it's a little more tender and not as tough and fibrous. Feel free to also use curly kale if you prefer or that's what's available in the supermarket.

For vegetable stock, I like to use veggie cubes with simple ingredients. You can also make your own if you prefer. Entirely up to you.

As an extra, apart from onion and carrot, you can also add celery. My husband doesn't love celery as much, so right now, I'm not adding lots of it to my dishes.

For herbs, you can use fresh or dried herbs. You can even use the frozen ones. For fresh herbs, always add more than dried ones to ensure the soup tastes formidable. We're making a delicious white bean with kale soup and adding herbs is paramount so the soup tastes fantastic. I recommend adding tarragon and chives especially. They really are perfect for this soup.

How to make white bean and kale soup

This is a very simple recipe so you will start by heating up a little oil in a large, heavy soup pot. I use a cast iron pot because I like it the most.

Add your onion and sauté for 3-5 minutes until the onion is soft and translucent.

Mix in your garlic and carrot, add your spices and herbs and sauté for another 2-3 minutes.

Next, add the vegetable broth and the beans and let it simmer for about 15-20 minutes.

Finally, add your fresh kale and mix it around a little until it wilts. Your greens will be so delicious with the beans, promise.

As you can see this white bean and kale soup takes about half an hour to prepare and cook. The longer the soup sits, the more your broth will thicken. So when you serve it the second day for lunch, you will notice that your soup will become even heartier. As an option, you can also blend your soup to create a creamy bean and kale soup served with crusty bread on the side.

Some useful tips for making white bean and kale soup

Add more vegetables to make it even chunkier. Vegetables are nutritious and give you even more energy. They will keep your hunger at bay without a lot of extra calories. You can add tomatoes to this soup if you prefer, as well as mushrooms, courgettes, potatoes.

Use canned beans for this recipe to save time. Canned beans are already cooked and when simmered for about 15-20 minutes with the rest of the ingredients, the soup will develop in taste. They are nice and easy to use. You can use butter beans or even kidney beans if you prefer. I really like white and black beans the most for this kale soup.

Use Tuscan kale also known as cavolo nero. It's a bit more tender than the curly kale and I find it more delicious for this particular soup. However, rest assured that curly kale works well too. If you don't like kale, you can use spinach instead.

Eat this soup as it is or blend it to make it into a creamed soup.

This recipe has been developed entirely by Yuzu Bakes. Any resemblance with other recipes is purely coincidental.

White bean and kale soup

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• Prep Time: 10 mins
• Cook Time: 20 mins
• Total: 30 mins
• Serves 4 people

Categories: Dinner, Lunch, Soup Cusine: Italian, Mediterranean

Description

Try this vegan white bean and kale soup for a delicious and nutritious lunch or dinner. It's a quick, easy gluten-free soup recipe that's filled with plant-based protein and lots of fibre.

Ingredients

(USA / Metric)

• 1 bunch kale, roughly chopped
• 1 1/2 cup black beans, cooked from a can
• 1 1/2 cup white beans, cooked from a can
• 2 medium carrot, chopped
• 1 medium onion, chopped
• 2 liter water
• 2 tbsp vegetable stock
• 3 cloves garlic
• 1 tbsp paprika
• 1 tbsp Italian herbs
• 1 tsp, leaves tarragon
• 1 tsp chopped chives

Instructions

• 1. Heat up a little oil in a large, heavy pan.
  2. Add the chopped onion and sauté for 3-5 minutes until soft and translucent.
  3. Add the garlic, carrot, herbs and spices and sauté for another 3-5 minutes, mixing frequently to ensure nothing sticks to the bottom of your pan.
  4. Add the water, the vegetable stock, the beans, cover and simmer the soup for 20-25 minutes.
  5. Taste the broth and adjust the seasoning if needed.
  6. Add the chopped kale and simmer for another 2-3 minutes.
  7. Serve hot and enjoy your bean and kale soup.

Nutritional Information

Total Nutrition Facts

Serves 4 people

Amount Per Serving
Calories 222
% Daily Value*
Total Fat 1 g			1%
	Saturated Fat 0 g		1%
	Trans Fat 0 g		0%
	Polyunsaturated Fat 1 g
	Monounsaturated Fat 0 g
Cholesterol 0 mg			0%
Sodium 74 mg			3%
Total Carbs 41 g			15%
	Dietary Fiber 13 g		45%
	Sugar 3 g		7%
Protein 14 g			29%
Vitamin A 66% Vitamin C 28% Calcium 12% Iron 28% Vitamin D 0% Magnesium 28% Potassium 19% Zinc 19% Phosphorus 30% Thiamin (B1) 26% Riboflavin (B2) 11% Niacin (B3) 7% Vitamin B6 25% Folic Acid (B9) 0% Vitamin B12 0% Vitamin E 16% Vitamin K 369%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice

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