White Bean and Kale Soup
Simple and hearty soup made with fresh kale, white beans, and veggies. Easy to make and so flavorful.
Prep Time10 minutes mins
Cook Time30 minutes mins
0 minutes mins
Total Time40 minutes mins
Course: Soup
Cuisine: American
Diet: Low Fat
Servings: 6
- 2 tbsp olive oil
- 3-4 cloves garlic pressed
- 2 large carrots peeled and diced
- 1 yellow onion finely diced
- 1 stalk celery diced
- 2 bay leaves
- 2 tsp Italian seasoning
- 45 oz cannellini beans 3 x 15 oz cans, drained and rinsed
- 1 tbsp tomato paste
- 2 cups kale or baby spinach chopped
- 4 cups vegetable Broth or chicken broth
- Salt and black pepper to taste
Heat the oil in a large pot over medium-high heat.
Add the onion, garlic and saute for 2-3 minutes, or until the onion softens.
Then, add the carrots and celery and cook for 4- 5 minutes, stirring often. Stir in the beans, tomato paste, sprinkle the seasonings, and add the bay leaves.
Pour the broth and bring to a boil, then let the soup simmer for 15-20 minutes.
Once the soup is done, remove it from heat. Use a potato masher to mash some of the beans, straight into the pot, for a creamier texture.
Place back on the heat, add the kale or baby spinach and cook for 2 minutes more, or just until wilted.
Discard the bay leaves and serve the soup warm!
- Serving size: one bowl or 2 cups
- Use any beans of your choice. We love white beans for this recipe
- For a vegan or vegetarian option use vegetable broth.
- Want a creamier consistency? Add one cup of coconut cream/milk or heavy cream.
- You may use frozen kale or spinach if you don't have fresh. Make sure you allow it to thaw out first and then drain.
- Any oil would work.
Serving: 1bowl | Calories: 237kcal | Carbohydrates: 42g | Protein: 14g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 1180mg | Potassium: 257mg | Fiber: 12g | Sugar: 4g | Vitamin A: 6632IU | Vitamin C: 31mg | Calcium: 188mg | Iron: 5mg