Kale and White Bean Soup, the nutrient-dense recipe our bodies crave!
Kale is known as one of the most nutrient-dense veggies on the planet. It’s PACKED with vitamins, iron and antioxidants that have been known to ward off disease. In fact, Kale is a natural source of Quercetin and Kaempferol which are two antioxidants that combat inflammation, and in some cases, depression. To read more click here.
And while Kale is undoubtably a healthy veggie, white beans also share some amazing superfood properties. They’re loaded with fiber, vitamins, iron and potassium making them a great addition to any healthy soup recipe. These little beans are also high in protein and have been known to boost metabolism.
So, let’s get this recipe started!
What you’ll need: Serves 4-6
- 1 tablespoon olive oil
- 2 tablespoons butter
- 1 large white onion
- 3-4 cloves of garlic
- 4 large stocks of celery
- 1 can of white beans (rinsed and drained)
- Bunch of Kale
- 16 ounces chicken broth
- 2 cups water
- Salt and Pepper to taste
- 1 Chicken base bouillon cube
- Parmesan cheese – optional
- Red pepper flakes – optional
- Fresh Italian parsley – optional
- In a large stock pot combine your olive oil and butter. Let the butter and olive melt together over low heat.
- Dice one large onion into evenly-sized pieces. Add diced onion to the pot.
- Next, you’ll slice your celery into thin, evenly-sized slices. Add celery slices to the pot.
- Toss your cloves of garlic into the pot as well. Gently stir everything together.
- You’ll want to cook the onion, celery and garlic until everything gets soft and translucent. We do not want the veggies to brown.
- Once the veggies are ready, we will add in 16 ounces of chicken stock, 2 cups of water and 1 bouillon cube.
- Bring the heat up to a medium / high so the water, chicken stock, and bouillon cube begin to bubble.
- Once everything is bubbly hot, you’ll add in 1 can of rinsed and drained white beans along with a bunch of de-stemmed kale.
- Be sure to remove the stems and do a rough chop on your kale before adding it to the soup.
- Reduce the heat and let everything simmer over low heat.
- Salt and pepper to your liking.
- Parmesan, red pepper flakes and parsley optional when serving.
Author: Sarah Thomas-DrawbaughSarah Thomas-Drawbaugh is a home cook, recipe developer and the creator of the brand, Healthyish®. Sarah believes that living Healthyish® is a lifestyle centered around the 80/20 rule. Her beliefs are directly reflected in her recipes which are mostly plant-based. (but sometimes not) Her work can be seen in Healthy-ish by Bon Appetit and Bon Appetit Magazine (digital), Women’s Health Magazine (digital) and Mind Body Green. Sarah is a Pittsburgh, PA native but currently lives in Vail, Colorado with her husband, Dan and rescue dog, Graci!