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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.
Sauté Aromatics
Simmer the Soup Base
Wilt the Kale
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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.
This american recipe takes 50 minutes to prepare and yields 4 servings. At 186.47 calories per serving with 6.54g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Finish and Season
Serve
Sauté 4 ounces of diced pancetta or crumbled Italian sausage before adding the onions for a rich, savory flavor.
Stir in 1/4 cup of chopped fresh parsley or basil along with the lemon juice at the end for a burst of fresh flavor.
For a thicker, more substantial soup, add 1/2 cup of small pasta like ditalini or a cup of cooked farro or quinoa during the last 10 minutes of simmering.
Feel free to substitute cannellini beans with Great Northern beans, navy beans, or even chickpeas.
The combination of white beans and kale provides a significant amount of dietary fiber, which aids in digestion, promotes a feeling of fullness, and helps regulate blood sugar levels.
White beans are an excellent source of plant-based protein, essential for building and repairing tissues, supporting muscle health, and maintaining energy.
Kale is a nutritional powerhouse, offering high levels of Vitamin K for bone health, Vitamin A for vision, and Vitamin C for a robust immune system.
This soup is low in saturated fat and contains heart-healthy monounsaturated fats from olive oil. The fiber from beans can also help lower cholesterol levels.
Yes, it is very healthy. It's packed with plant-based protein and fiber from the beans, loaded with vitamins A, C, and K from the kale, and uses heart-healthy olive oil. It's a well-balanced, nutrient-dense meal.
A 1.5-cup serving of this soup contains approximately 310-340 calories, depending on the specific ingredients used and whether you add Parmesan cheese.
Absolutely. You will need about 1.5 cups of dried cannellini beans. Soak them overnight, then cook them according to package directions until tender before adding them to the soup at step 2.
This soup is naturally vegan if you omit the optional Parmesan cheese garnish. Ensure your vegetable broth is also certified vegan.
You can store the soup in an airtight container in the refrigerator for up to 5 days. The flavors often get even better the next day.
Yes, Swiss chard or spinach are great substitutes. Add Swiss chard at the same time you would add kale. For spinach, stir it in at the very end and cook just until wilted, which only takes about 1-2 minutes.