White Bean and Kale Soup
This white bean and kale soup comes together with minimal effort and affordable ingredients to deliver the ultimate, flavorful healthy soup.
Servings: 4
Ingredients
- 2 tablespoons olive oil
- 1 small yellow onion minced
- 2 stalks celery diced
- 2 medium carrots peeled and diced
- ¼-½ teaspoon crushed red pepper flakes
- ½ teaspoon black pepper
- 1 teaspoon kosher salt
- 1 teaspoon oregano
- 2 cloves garlic minced
- ½ cup dry white wine
- 4-6 cups low-sodium vegetable broth
- 2 (15-ounce) cans great northern beans rinsed and drained
- 1 dried bay leaf
- 3 cups packed chopped lacinato kale about 1 bunch
- 2 medium Yukon Gold potatoes diced into 1-inch chunks (about 3 cups)
- 1 medium fresh lemon juiced
Instructions
- In a large soup pan or dutch oven, heat 2 tablespoons olive oil over medium-high heat. Once the oil has heated, add in 1 small yellow onion (minced), 2 stalks celery (minced) and 2 medium carrots (peeled and sliced). Saute for 3-5 minutes, stirring often until the onions begin to soften and become translucent.
- Add in ¼-½ teaspoon crushed red pepper flakes, ½ teaspoon black pepper, 1 teaspoon kosher salt, 1 teaspoon oregano, and 2 cloves garlic minced, and saute for 30-60 seconds just to lightly toast.
- Add ½ cup dry white wine (or additional broth) to the pot and scrape up any browned bits on the bottom of the pan. Cook until the liquid reduces in half, 3-5 minutes.
- Add in 4-6 cups low-sodium vegetable broth, 2 (15-ounce) cans great northern beans (drained and rinsed), 1 dried bay leaf, 3 cups packed chopped lacinato kale , and 2 medium Yukon Gold potatoes , peeled and cubed.
- Bring the mixture to a boil, once boiling, reduce the heat to medium-low, cover, and simmer for 15-20 minutes, stirring every 5 minutes, or until the potatoes are tender and the kale is wilted. If you notice too much of the broth is evaporating, add additional stock ½ cup at a time. This is typically not an issue when the soup pan is covered.
- Remove the soup from the heat and stir in the juice of 1 medium fresh lemon. Taste and adjust seasonings as needed. Serve with grated parmesan cheese and fresh parsley.
Video
Notes
Kale: Opt for lacinato kale over curly kale, as it has a sweeter, milder taste and texture. Swiss chard can be used, but it slightly bitter as well. If using spinach, add during the last few minutes of cooking, just to wilt.
Dry White Wine: Use a dry white wine, like Pinot Grigio or Riesling or additional broth in its place.
Make it Creamy: To yield a creamy consistency without the need to add cream, blend 1 can of beans before adding them to the soup.
Spice Level: Omit or reduce the crushed red pepper flakes if needed/desired for a less spicy soup.
Storage: Let the soup cool slightly, transfer to an airtight container and refrigerate for up to 5 days. Alternatively, freeze in a freezer-safe container, leaving 1-inch space for expansion, and freeze for up to 3 months. To reheat, defrost in the refrigerator overnight. Reheat individual servings in a heat-safe bowl in the microwave in 60-second intervals until warmed through. Alternatively, reheat several portions in a saucepan over medium-low until warmed through.
Nutrition
Calories: 202kcal | Carbohydrates: 26g | Protein: 4g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 356mg | Potassium: 631mg | Fiber: 5g | Sugar: 5g | Vitamin A: 6833IU | Vitamin C: 36mg | Calcium: 89mg | Iron: 1mg
