Kale and White Bean Garlic Soup
Warm up with a nourishing bowl of Kale and White Bean Garlic Soup, a comforting one-pot meal packed with wholesome ingredients and bold, aromatic flavors. This hearty soup combines tender kale, creamy cannellini beans, and a medley of vegetables like carrots, celery, and onions, all simmered in a fragrant vegetable broth infused with garlic, thyme, rosemary, and a hint of red pepper flakes for subtle heat. A squeeze of fresh lemon juice adds a zesty brightness, while optional parmesan makes for an irresistible savory finish. Ready in just 45 minutes, this nutrient-rich recipe is perfect for a cozy weeknight dinner or easy meal prep. It’s gluten-free, vegetarian, and easily adaptable for vegan diets, making it a versatile, crowd-pleasing favorite!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 4 cloves garlic cloves, minced
- 2 medium carrots, sliced into thin rounds
- 2 stalks celery stalks, diced
- 6 cups vegetable broth
- 2 15-ounce cans cannellini beans (or any white beans), drained and rinsed
- 4 cups kale, stemmed and chopped
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary, crushed
- 1 whole bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 teaspoon red pepper flakes (optional)
- 1 tablespoon lemon juice
- 0.25 cup parmesan cheese, grated (optional, for serving)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 3-4 minutes until it becomes translucent.
Stir in the minced garlic and cook for 1 minute until fragrant, stirring constantly to avoid burning.
Add the sliced carrots and diced celery, and sauté for 5 minutes to soften slightly.
Pour in the vegetable broth and add the drained and rinsed white beans.
Stir in the kale, dried thyme, dried rosemary, and the bay leaf.
Season with salt, black pepper, and red pepper flakes if using.
Bring the soup to a boil, then reduce the heat to low and simmer for 20 minutes, stirring occasionally.
Taste and adjust the seasoning, adding more salt or pepper if needed.
Remove the bay leaf. Stir in the lemon juice just before serving to brighten the flavors.
Ladle the soup into bowls and garnish with grated parmesan cheese, if desired.
Nutrition Facts
Calories |
2044 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.0 g | 82% | |
| Saturated Fat | 18.2 g | 91% | |
| Polyunsaturated Fat | 7.0 g | ||
| Cholesterol | 36 mg | 12% | |
| Sodium | 7784 mg | 338% | |
| Total Carbohydrate | 278.0 g | 101% | |
| Dietary Fiber | 69.5 g | 248% | |
| Total Sugars | 36.3 g | ||
| Protein | 112.4 g | 225% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 2160 mg | 166% | |
| Iron | 30.8 mg | 171% | |
| Potassium | 7594 mg | 162% | |
*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.
