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Vegan White Bean Kale Soup Recipe - Indian Dinner | CraftMyMeals

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White Bean and Kale Soup

american non-vegetarian gluten-free nut-free soy-free

kosher

White Bean and Kale Soup

Name: White Bean and Kale Soup
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 4 servings
Cuisine: american
Ingredients: 2 tbsp Olive Oil (Extra virgin recommended); 1 medium Yellow Onion (Finely chopped); 2 medium Carrots (Peeled and chopped); 2 stalks Celery (Chopped); 4 cloves Garlic (Minced); 1 tsp Dried Thyme; 0.25 tsp Red Pepper Flakes (Optional, for a little warmth); 6 cups Vegetable Broth (Low-sodium preferred); 1 large Bay Leaf; 2 15-oz cans Cannellini Beans (Rinsed and drained); 1 bunch Lacinato Kale (Stems removed and leaves roughly chopped (about 6 cups)); 1 tbsp Lemon Juice (Freshly squeezed); 1 tsp Salt (Or to taste); 0.5 tsp Black Pepper (Freshly ground); 0.25 cup Parmesan Cheese (Optional, for garnish)

Popularity

3.0

Soul-satisfying white bean & kale soup - a gut-friendly hug in a bowl that's truly energy-giving!

Nutrition per Serving

324

Calories

10g

Protein

44g

Carbs

13g

Fat

low-calorie low-phosphorus

Recipes in this Meal

1. White Bean and Kale Soup

A hearty and healthy one-pot soup packed with creamy white beans, tender kale, and aromatic vegetables. It's a comforting, rustic meal that's ready in under an hour and perfect for a chilly evening.

Prep15 min

Cook35 min

Servings4

Serving size: 1 serving

324cal

10gprotein

44gcarbs

13g

Ingredients

2 tbsp Olive Oil (Extra virgin recommended)
1 medium Yellow Onion (Finely chopped)
2 medium Carrots (Peeled and chopped)
2 stalks Celery (Chopped)
4 cloves Garlic (Minced)
1 tsp Dried Thyme
0.25 tsp Red Pepper Flakes (Optional, for a little warmth)
6 cups Vegetable Broth (Low-sodium preferred)
1 large Bay Leaf

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About White Bean and Kale Soup

Soul-satisfying white bean & kale soup - a gut-friendly hug in a bowl that's truly energy-giving!

This american dish is perfect for dinner. With 324.04 calories and 9.86g of protein per serving, it's a low-calorie, low-phosphorus option for your meal plan.

fat

2 15-oz cans Cannellini Beans (Rinsed and drained)

1 bunch Lacinato Kale (Stems removed and leaves roughly chopped (about 6 cups))

1 tbsp Lemon Juice (Freshly squeezed)

1 tsp Salt (Or to taste)

0.5 tsp Black Pepper (Freshly ground)

0.25 cup Parmesan Cheese (Optional, for garnish)

Instructions

1
Sauté Aromatics
- Heat the olive oil in a large Dutch oven or heavy-bottomed pot over medium heat.
- Add the chopped onion, carrots, and celery. Sauté for 6-8 minutes, stirring occasionally, until the vegetables have softened.
- Stir in the minced garlic, dried thyme, and optional red pepper flakes. Cook for 1 minute more until fragrant.
2
Simmer the Soup Base
- Pour in the vegetable broth, add the rinsed cannellini beans, and the bay leaf. Stir everything together.
- Increase the heat to bring the soup to a boil, then reduce the heat to low, cover the pot, and let it simmer gently for 15 minutes to allow the flavors to meld.
3
Wilt the Kale
- Uncover the pot and add the chopped kale in large handfuls, stirring after each addition to help it wilt down.
- Once all the kale is in the pot, continue to simmer for another 5-7 minutes, or until the kale is tender to your liking.
4
Finish and Season
- Remove the pot from the heat and discard the bay leaf.
- Stir in the fresh lemon juice, salt, and black pepper.
- Taste the soup and adjust the seasoning as needed. You may want more salt, pepper, or a little more lemon juice to brighten the flavors.
5
Serve
- Ladle the hot soup into bowls.
- Garnish with freshly grated Parmesan cheese, if using, and an extra drizzle of olive oil.

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