Kale White Bean Soup

Kale White Bean Soup serves up a complete meal with this one recipe.  An easy and delicious recipe that you need to make asap.  Great on any night of the week.

Thank goodness for beans! Have you ever met anyone who doesn’t like beans? Even kids?

Well, my nieces have to have refried beans, in the can, that say vegetarian not natural. I mean they can really tell!

But … small particulars aside. Beans are wonderful! They are lifesavers – especially when picky eaters are involved.

I was a bit nervous when I made this soup. It has all the classic flavors of a good soup but there is a questionable ingredient to many. Kale.

Not that it isn’t any good because, believe me, it is delicious but so many people don’t want to try new things. So, with trepidation I put the new, beautiful, eye opening, soup on the table.

Of course, the question ‘What’s this?’ was asked. ‘A flavorful hearty soup’ was my answer.  You can’t fool me!

So ladles of soup filled the bowls and people started eating. Whew! They loved it. Compliments started immediately and crusty bread disappeared along with it.

Yeah! A new bean soup with more nutrition and fiber.  Kale White Bean Soup 🙂

 
 

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Kale White Bean Soup

Kale White Bean Soup serves up a complete meal with this one recipe. 

Course Soup

Recipe Type Beans

Prep Time 1 hour

Cook Time 1 hour 5 minutes

Total Time 2 hours 5 minutes

Servings 6 Servings

Calories 218 kcal

Author Ginny McMeans

Ingredients

• 16 ounces navy beans dried
• 1 tablespoon coconut oil
• 1/2 cup onions coarsely chopped
• 1 clove garlic finely chopped
• 1 red bell pepper diced
• 4 tomatoes plum/Roma, chopped
• 2 cups carrots sliced into chunks
• 5 cups vegetable broth
• 6 cups water, divided 4 cups and 2 cups
• 1 teaspoon Italian Seasoning my homemade recipe is linked below in Instructions
• 2 teaspoons sea salt
• 1/2 teaspoon black pepper
• 1 lb kale stems and center ribs discarded and leaves coarsely chopped

Instructions

1. Place beans in a large stock pot and cover with water by about 3". Let it set overnight to let the beans expand.
2. If you want to do the quick method for preparing the beans t(instead of soaking overnight) then cover beans with water by 2 inches in a stock pot . Cover with a lid and bring to a boil. Remove from heat and let stand, uncovered, 1 hour. Drain beans.
3. Put the oil in the same stock pan and heat over medium heat.
4. Add the onions and saute for about 15 minutes until soft and translucent.
5. Add garlic and cook, stirring, 1 minute.
6. Add beans, red bell pepper, tomatoes, carrots, broth, 4 cups water, Italian seasoning, salt and pepper.
7. Cover and bring to a boil. Uncover and turn down to a simmer.

8. Cook until beans are tender, about 60 to 90 minutes.

9. Stir in kale and remaining 2 cups water and simmer, uncovered until kale is tender. About 12 to 15 minutes.

Recipe Notes

IF FREEZING:

You can freeze this soup but it has to be done before you add the kale. In other words it would be a kaleless white bean soup the first time around and after you defrosted and heated that is when the kale would go in. Let cool to room temperature. Package in rigid sided containers as defined in my article Preparing Food for the Freezer

TO PREPARE AFTER FREEZING:

Remove from the freezer and put in the refrigerator overnight because it is a pretty solid mass and will take longer to defrost. The night of serving - Put all in a large saucepan and heat through. You can add more broth if you think it is too thick. Add the fresh kale (if you like) and cook for about 15 minutes. Ready to serve.

 

 

Nutrition Facts

Kale White Bean Soup

Amount Per Serving (2 cups)

Calories 218 Calories from Fat 27

% Daily Value*

Total Fat 3g 5%

Saturated Fat 2g 10%

Sodium 1622mg 68%

Potassium 1057mg 30%

Total Carbohydrates 39g 13%

Dietary Fiber 10g 40%

Sugars 7g

Protein 10g 20%

Vitamin A 328%

Vitamin C 159.5%

Calcium 19.6%

Iron 19.2%

* Percent Daily Values are based on a 2000 calorie diet.