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This vegan White Bean and Kale Soup is a quick, low calorie recipe. Great for lunch, a light dinner, or when you're on a diet. It's also very easy to make. Kale is low in calories, high in fiber, and contains 0 grams of fat. Nicknamed the “Queen of Greens” and the “new beef," kale is a nutritional powerhouse. It contains vitamins A, C, and K, minerals like iron and calcium, and antioxidants like carotenoids and flavonoids. Kale also contains Omega-3 fatty acids. It offers anti-inflammatory and detoxification benefits. Kale has a cholesterol lowering effect so it provides cardiovascular support too. Try adding finely chopped kale leaves to your leafy green salads for an added health boost.

White Bean and Kale Soup [Vegan]

Ingredients

For the White Bean and Kale Soup
  • 1 1/4 cup Homemade White Beans, get the recipe here OR 1-1.45 oz. Can
  • 4 cup Dinosaur Kale Leaves, loosely packed
  • 1 32 oz. Container or 4C Vegetable Broth
  • 1 tbsp. Olive Oil
  • 1 Small Onion, chopped
  • 1 - 2 Celery Stalks, chopped
  • 2 Garlic Cloves, peel & press
  • 1 Vegetable Bouillon Cube, like Rapunzel Brand
  • 1 Bay Leaf
  • Himalayan Salt, to taste
  • Fresh Black Pepper, to taste
For the Easy Homemade White Beans
  • Organic Vegetable Broth, 32 ounce container
  • 1 cup dried organic Cannellini or White Kidney Beans
  • 1 Bay Leaf

Preparation

For the White Bean and Kale Soup
  1. In a soup pot, gently warm the oil, over medium heat.
  2. Add chopped onions and pressed garlic. If you don’t have a garlic press, mince the garlic and add. Cook until onions are translucent.
  3. Add broth, bouillon cube, and bay leaf. Bring to a boil, reduce heat, and simmer.  Let soup simmer while you wash and slice the kale leaves.  You can remove the stems before slicing the leaves or not.  Set aside.
  4. If using canned beans, rinse and drain. Add beans to pot and gently warm them.
  5. Add chopped kale leaves and stir to incorporate.  Let soup simmer for just a few more minutes, taking care not to overcook the kale leaves but cooking just until tender.
  6. Remove soup from heat, add salt and pepper to taste, and serve.
For the Easy Homemade White Beans
  1. Wash beans, discard any bad ones.  Add all ingredients to a large saucepan.  Bring to a boil, reduce heat and simmer until beans are tender, about 1 1/2 to 2 hours.  Or put all ingredients in a crockpot and cook on high until beans are tender.  If you are leaving for the day put the crockpot on warm, half a day put the crockpot on low.
 


About The Author

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Carri Pattison

See My Recipes

Aloha, my name is Carri Pattison, and I am the editor and owner of Organic Eats Magazine, a free monthly online publication with delicious and healthy recipes brought to you from the beautiful Big Island of Hawaii.

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