Kale and White Bean Soup Recipe

This recipe for Kale and White Bean Soup is packed with iron, calcium, protein, and fiber, and tastes great. The creamed vegetables delight all five senses.

[Credit: ©iStockphoto.com/rjgrant]
Credit: ©iStockphoto.com/rjgrant

Bread shown is not included in nutritional information for this recipe.

Preparation time: 20 minutes

Cook time: 20 minutes

Yield: 4 servings

1 large bunch kale, about 1 pound, washed and stems removed

3 tablespoons olive oil, divided, plus more for garnish

1 medium yellow onion, diced

1 stalk celery, diced

1 clove garlic, minced

1/2 teaspoon salt

Two 14.5-ounce cans cannellini beans, drained and rinsed, divided

6 cups low-sodium vegetable stock

1/8 teaspoon freshly grated nutmeg

1/4 teaspoon red pepper flakes

1 teaspoon freshly ground black pepper

2 tablespoons nutritional yeast flakes

  1. Cut the kale leaves into thin strips. Warm a soup pot over medium heat and add 2 tablespoons of the olive oil.

  2. Add the onion, celery, garlic, and salt, stir, and cook for 3 minutes.

  3. Add 1 cup of the beans to the onion mixture and pulse in a food processor or mash with a potato masher or fork.

  4. Add the vegetable stock and bring to a boil.

    Stir in the kale, the remaining beans, the nutmeg, the red pepper flakes, and the pepper. Bring back to a boil, reduce heat to a simmer, and cover. Cook for another 20 minutes.

  5. Serve hot with a sprinkle of nutritional yeast flakes and a drizzle of olive oil on each serving.

You can make bean soups from freshly cooked dried beans or drained and rinsed canned beans.

Per serving: Calories 503 (109 from Fat); Fat 12g (Saturated 2g); Cholesterol 0mg; Sodium 874mg; Carbohydrate 79g (Dietary Fiber 19g); Protein 23g.

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