Hearty Kale and Vegetable Soup

This Kale Soup is a nourishing, hearty dish featuring tender kale, root vegetables, and protein-rich beans, making it perfect for a wellness-focused meal. With a preparation time of 15 minutes and a cooking time of 35 minutes, you can enjoy this easy, vegetarian, and gluten-free soup in just 50 minutes.

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Combining the earthy flavors of chopped kale with the creamy texture of cannellini beans, this soup offers a balanced nutritional profile. Each of the four servings contains 225 calories, 8 grams of protein, and 36 grams of carbohydrates, providing energy and warmth in every bowl.

Ingredients

• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 2 garlic cloves, minced
• 3 medium carrots, diced
• 2 celery stalks, diced
• 1 large potato, peeled and diced
• 6 cups kale, stems removed and leaves chopped
• 1 can (15 oz) cannellini beans, drained and rinsed
• 6 cups low-sodium vegetable broth
• 1 tablespoon lemon juice
• 1 teaspoon dried thyme
• 1/2 teaspoon ground cumin
• Salt and freshly ground black pepper, to taste
• Pinch of red pepper flakes (optional)

Instructions

Step 1

In a large soup pot, heat the olive oil over medium heat. Add the onion and sauté for 3 minutes until translucent.

Step 2

Stir in the garlic, carrots, celery, and potato. Cook for 5 minutes, stirring occasionally.

Step 3

Add the chopped kale and sauté for 2 minutes until slightly wilted.

Step 4

Pour in the vegetable broth and add the thyme, cumin, salt, pepper, and red pepper flakes if using.

Step 5

Bring to a boil, then reduce heat and simmer uncovered for 20 minutes, or until vegetables are tender.

Step 6

Stir in the cannellini beans and simmer for 5 more minutes to heat through.

Step 7

Add lemon juice, adjust seasoning to taste, and serve hot.

Zusatztipps für die Zubereitung

Utilize a large soup pot and a wooden spoon to properly stir and wilt the 6 cups of kale. To ensure the best texture, maintain a steady simmer for the full 20 minutes until the diced potato and carrots are completely tender before adding the beans.

Varianten und Anpassungen

For extra protein, you can add diced cooked chicken or turkey, though the dish will no longer be vegetarian. If you prefer, swap the cannellini beans for chickpeas or lentils to vary the texture and flavor profile.

Serviervorschläge

Serve this soup hot with a side of crusty gluten-free bread for a complete, satisfying dinner. For those who are not vegan, a sprinkle of freshly grated Parmesan cheese can add a lovely richness to the savory broth.

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Whether you are looking for a wellness-focused meal or a cozy evening dinner, this kale soup is a versatile and nourishing choice. Enjoy the vibrant colors and hearty ingredients that make this simple international recipe a favorite for healthy eating.

Recipe Help & Answers

→ Can I use frozen kale instead of fresh?

Yes, frozen kale works well in this soup. Add it directly to the pot without thawing, and simmer for a few extra minutes to ensure it's heated through and tender.

→ What other beans can I substitute for cannellini?

Great Northern beans, navy beans, chickpeas, or lentils all work beautifully. Each brings a slightly different texture and flavor, so choose based on your preference.

→ How do I store leftovers?

Store in an airtight container in the refrigerator for up to 4 days. The flavors actually deepen overnight. Reheat gently on the stovetop, adding a splash of broth if needed to thin.

→ Can this soup be frozen?

Absolutely. Cool completely, then freeze in portions for up to 3 months. Thaw overnight in the refrigerator and reheat on the stovetop for best results.

→ What can I add for more protein?

Diced cooked chicken, turkey, or Italian sausage work wonderfully. For plant-based options, add extra beans, chickpeas, or cubed firm tofu during the last few minutes of cooking.

→ How can I make this soup creamier?

Blend 1-2 cups of the finished soup and stir it back in for a creamier texture. Alternatively, add a splash of coconut milk or heavy cream just before serving.