Kale and Bean Soup
Warm up with a hearty bowl of Kale and Bean Soup, a wholesome recipe brimming with nutrient-packed ingredients and comforting flavors! This one-pot wonder combines tender cannellini beans, vibrant kale, and a savory mix of aromatics like onion, carrot, celery, and garlic, all simmered in a flavorful vegetable broth. Infused with fragrant thyme, oregano, and a hint of crushed red pepper, this soup strikes the perfect balance of spice and earthiness. A splash of lemon juice at the end brightens the flavors, while an optional sprinkle of parmesan cheese adds a creamy, savory finish. Ready in just 40 minutes, it’s a quick and nourishing option for weeknight dinners or meal prep. Serve it with crusty bread for a satisfying vegetarian meal that's as cozy as it is healthy.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large, chopped yellow onion
- 2 medium, diced carrot
- 2 medium, diced celery stalks
- 3 large, minced garlic cloves
- 6 cups vegetable broth
- 2 15-ounce cans, drained and rinsed cannellini beans
- 6 cups, chopped and stems removed kale
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.25 teaspoon crushed red pepper flakes
- 1 teaspoon, or to taste salt
- 0.5 teaspoon, or to taste black pepper
- 1 tablespoon lemon juice
- 0.25 cup, grated, optional for garnish parmesan cheese
- 4 slices, optional for serving crusty bread
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion, diced carrot, and diced celery. Sauté for 5-7 minutes until the vegetables are softened.
Stir in the minced garlic and cook for another 1 minute until fragrant.
Pour in the vegetable broth and bring it to a simmer.
Add the cannellini beans, chopped kale, dried thyme, dried oregano, and crushed red pepper flakes.
Season with salt and black pepper to taste.
Reduce the heat to medium-low, cover the pot, and simmer the soup for 20 minutes until the flavors meld and the kale is tender.
Stir in the lemon juice to brighten the flavors.
Taste and adjust seasoning, adding more salt and pepper if needed.
Serve hot, optionally garnished with grated parmesan cheese and paired with crusty bread on the side.
Nutrition Facts
Calories |
522 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.7 g | 18% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 5 mg | 2% | |
| Sodium | 2074 mg | 90% | |
| Total Carbohydrate | 78.9 g | 29% | |
| Dietary Fiber | 13.0 g | 47% | |
| Total Sugars | 10.3 g | ||
| Protein | 22.6 g | 45% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 301 mg | 23% | |
| Iron | 6.2 mg | 34% | |
| Potassium | 1404 mg | 30% | |
*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.
