This hearty white bean and kale soup is chock full of veggies and filling. It's the kind of soup that warms you up, packed with flavor, health benefits and low calories, too. Quantities yield: 4 medium-sized servings (about 1 ½ cup each) or 6 smaller servings.
Keyword: Bean and kale soup
1 medium-sized onion, diced
2(7oz/200 grams)large carrots, diced (chunks or slices are fine)
2(4 oz/120 grams)large celery sticks, diced (chunks or slices are fine)
3garlic cloves, minced
1tsp oregano (or Italian herb seasoning)
1 cup(4oz/110 grams)green beans, trimmed and cut into chunks
1 can(14oz)white beans, drained
1 can(14oz)canned tomatoes
1 Tbsptomato paste
½ bunch(3oz/80 grams)lacinato kale, stems removed and leaves chopped
3 cups720 mlwater or low-sodium vegetable broth (see notes*)
fine salt, to taste
freshly ground black pepper, to taste
In a large pot or saucepan, heat the olive oil over medium heat. Add onions, carrots and celery and cook the vegetable slowly until they soften, for about 10 minutes, stirring often.
The add garlic, oregano, paprika and cook for about 45-60 secs or until the garlic is fragrant.
Stir in beans, canned tomatoes, green beans, tomato paste, bay leaves, broth or water. Bring to the boil, than reduce to medium heat, cover, and cook for 20 minutes.
Then stir in the kale and continue to simmer until the kale is cook for 3-4 minutes, or until the kale is tender but still bright green. If you stir in spinach or swiss chard instead of kale, the cooking time will be about 2 minutes.
Taste and adjust the seasoning according to your taste (I usually add about ⅓ teaspoon of fine salt).
Divide into 4 bowls and serve with a drizzle of olive oil, freshly grated black pepper and crusty bread. I like this soup even more the next day. Leftovers keep well, covered and refrigerated, for about 3-4 days. The soup freezes well, too.
Storage instructions: keep in the fridge, stored in an airtight container, for up to 3-4 days.
Freezable: divide among airtight containers (leaving 1-inch space at the top), and freeze up to 2 months.
I either make my own vegetable broth cooking vegetable scraps and herbs or I use hot water and vegan low sodium vegetable broth cubes. However, If you mind the calories I would reccomend you to use hot water.
Note: Nutritional values are estimates only and are calculated using water, not broth. Please see my disclosure policies.