This is a simple yet hearty dish that’s sure to warm you up and provide essential nutrients. Kale and white bean soup can be enjoyed as a standalone meal or complemented with whole-wheat bread for dunking.
Ingredients
- 2 tablespoons of olive oil
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 1 teaspoon of dried thyme
- 1 teaspoon of dried oregano
- 1/2 teaspoon of red pepper flakes (optional)
- 6 cups of vegetable broth
- 2 (15 oz) cans of cannellini beans, drained and rinsed
- 1 bunch of kale, stems removed and leaves chopped
- 1 (14.5 oz) can of diced tomatoes, undrained
- Salt and pepper to taste
- Juice of 1 lemon
- Parmesan cheese for garnish (optional)
Instructions
- Sauté the Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Stir in the garlic, thyme, oregano, and red pepper flakes, cooking for another minute until fragrant.
- Add Broth and Beans: Pour in the vegetable broth and bring to a simmer. Add the cannellini beans and stir to combine.
- Incorporate the Kale: Add the chopped kale to the pot. Allow it to wilt into the soup, about 3-5 minutes.
- Simmer with Tomatoes: Stir in the can of diced tomatoes. Let the soup simmer for about 15 minutes to allow the flavors to meld together.
- Season and Serve: Season with salt and pepper to taste. Stir in the lemon juice just before serving for a fresh, bright flavor. If desired, garnish with Parmesan cheese.
Nutrition Information (per serving)
The following nutrition information is approximate and will vary based on specific ingredients and portion sizes:
- Calories: 210
- Protein: 10g
- Carbohydrates: 30g
- Dietary Fiber: 8g
- Sugars: 4g
- Fat: 6g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 600mg
- Vitamin A: 150% DV
- Vitamin C: 100% DV
- Calcium: 15% DV
- Iron: 20% DV