White Bean and Kale Soup
Warm, nourishing, and bursting with wholesome flavors, this White Bean and Kale Soup is a comforting one-pot meal that's as nutritious as it is delicious. Perfect for cozy weeknight dinners or meal prep lunches, this hearty soup combines tender white beans, vibrant fresh kale, and a savory medley of vegetables simmered in a flavorful vegetable broth infused with thyme and a hint of garlic. Ready in just 45 minutes, it’s loaded with plant-based protein, fiber, and packed with nutrients from the kale and carrots. A squeeze of lemon juice adds a bright, fresh touch to every bowl, making it the perfect companion to crusty bread or crackers. Whether you’re seeking a healthy meal or a comforting classic, this dairy-free and vegan soup is guaranteed to satisfy your soul while fueling your body.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 2 medium carrots, sliced
- 2 medium celery stalks, sliced
- 3 cloves garlic cloves, minced
- 6 cups vegetable broth
- 2 15-ounce cans canned white beans (e.g., cannellini or great northern), drained and rinsed
- 4 cups fresh kale, stems removed and leaves chopped
- 1 teaspoon dried thyme
- 1 leaf bay leaf
- 1 teaspoon salt
- 0.5 teaspoon ground black pepper
- 1 tablespoon lemon juice (optional, for serving)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion, sliced carrots, and sliced celery. Cook for 5-7 minutes, stirring occasionally, until the vegetables are softened.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Pour in the vegetable broth and add the drained and rinsed white beans.
Add the dried thyme, bay leaf, salt, and black pepper. Stir to combine.
Increase the heat to bring the soup to a boil, then reduce the heat to low and let it simmer uncovered for 15 minutes.
Add the chopped kale to the pot and stir. Simmer for another 10 minutes until the kale is tender.
Remove the bay leaf and adjust seasoning with additional salt or pepper, if needed.
If desired, stir in lemon juice for a bright, fresh flavor.
Serve the soup hot with your choice of crusty bread or crackers on the side.
Nutrition Facts
Calories |
402 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.8 g | 14% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 1.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1540 mg | 67% | |
| Total Carbohydrate | 60.8 g | 22% | |
| Dietary Fiber | 14.4 g | 52% | |
| Total Sugars | 10.2 g | ||
| Protein | 18.1 g | 36% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 201 mg | 15% | |
| Iron | 4.8 mg | 27% | |
| Potassium | 1467 mg | 31% | |
*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.
