Garlic and Kale Soup
Warm up with a nourishing bowl of Garlic and Kale Soup, a vibrant and wholesome recipe that packs a punch of flavor and nutrition. Featuring tender kale, creamy cannellini beans, and a hearty base of vegetable broth, this soup is elevated by the robust flavors of sautéed garlic, onion, and a touch of red pepper flakes for subtle heat. A squeeze of fresh lemon juice adds brightness, while optional grated parmesan offers a deliciously savory finish. Ready in just 40 minutes with simple, fresh ingredients, this soup is perfect for a cozy weeknight dinner or as a soul-soothing starter. Packed with superfoods like kale and carrots, it’s a healthy and satisfying choice for anyone craving a comforting, veggie-forward meal.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 6 cloves garlic cloves
- 1 medium yellow onion
- 1 large carrot
- 1 stalk celery stalk
- 6 cups vegetable broth
- 6 cups kale
- 0.5 teaspoons red pepper flakes
- 1 teaspoons salt
- 0.5 teaspoons black pepper
- 1 can cannellini beans
- 1 tablespoon lemon juice
- parmesan cheese (optional, for serving)
Instructions
Prepare the ingredients: Mince the garlic, dice the onion, carrot, and celery, and remove the stems from the kale, chopping the leaves into bite-sized pieces.
Heat the olive oil in a large pot over medium heat.
Add the minced garlic, diced onion, carrot, and celery. Sauté for 5–7 minutes, stirring occasionally, until the vegetables soften and the onions become translucent.
Stir in the red pepper flakes, salt, and black pepper. Cook for 1 minute to toast the spices.
Pour in the vegetable broth and bring the mixture to a gentle boil.
Add the chopped kale to the pot, stirring to incorporate it into the broth. Reduce the heat to a simmer and let cook for 10 minutes, or until the kale is tender.
Rinse and drain the cannellini beans, then stir them into the soup. Simmer for an additional 5 minutes to warm the beans through.
Taste the soup and adjust seasoning as needed. Add the lemon juice and stir to combine.
Ladle the soup into bowls and sprinkle with freshly grated parmesan cheese, if desired. Serve hot and enjoy!
Nutrition Facts
Calories |
1291 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.5 g | 57% | |
| Saturated Fat | 8.1 g | 40% | |
| Polyunsaturated Fat | 8.0 g | ||
| Cholesterol | 4 mg | 1% | |
| Sodium | 7030 mg | 306% | |
| Total Carbohydrate | 174.7 g | 64% | |
| Dietary Fiber | 41.3 g | 148% | |
| Total Sugars | 30.3 g | ||
| Protein | 56.4 g | 113% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 855 mg | 66% | |
| Iron | 16.7 mg | 93% | |
| Potassium | 4720 mg | 100% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
