Creamy Bean Kale Soup
Posted by Martina Grace | SOUPS & STEWS
Warm up with a bowl of my Creamy Bean Kale Soup—where velvety beans meet vibrant kale in a nourishing blend that’s both comforting and packed with flavor. Perfect for cozy nights and satisfying your soup cravings!
🍽 Servings: 4 🕓 Prep Time: 10 mins 🕓 Cook Time: 45 mins
INGREDIENTS
◦ 1 onion, chopped
◦ 1 tbsp garlic, minced
◦ 1 tbsp extra virgin olive oil
◦ 2 cups potatoes, chopped into cubes
◦ 1 cup broccoli, chopped
◦ 1 cup celeri, finely chopped
◦ 2 carrots, chopped
◦ 5-6 cups vegetable broth
◦ 2 cans white beans, drained and rinsed
◦ 2 tsp dried parsley
◦ 2 tsp dried oregano
◦ 2 tsp dried basil
◦ 1/2 tsp sea salt
◦ 1/2 tsp black pepper
◦ 3 cups kale, stem removed and chopped
◦ 1/3 cup dairy-free cooking cream
INSTRUCTIONS
1. In a big pot, heat up the oil. Add the onion and garlic, cook for 1-2 minutes.
2. Add the veggies (except the kale), cook for 5-10 minutes, or until lightly tender.
3. Add in the beans, vegetable broth and spices. Bring to a boil, cover and let simmer on medium heat for 25-35 minutes, or until the veggies are cooked.
4. Add the kale and cream. Cook for another 2-3 minutes. With a hand mixer, reduce a little bit the soup in a puree for a creamy texture.
5. Serve alone, with crackers or with bread.
Refrigerate up to 5 days.
🌱 Enjoy every bite,
Martina.
NUTRITION FACTS
✦ Per serving: 25g of protein & 9mg of iron.
✦ The broccoli in this soup contains vitamin C, which aids iron absorption.
✦ White beans are a good source of calcium for vegans for optimal bone health.
✦ White beans have a low glycemic index and their high fiber and protein content help stabilize blood sugar levels.
✦ Kale’s high levels of lutein and vitamin K contribute to cardiovascular health by reducing arterial stiffness and improving blood vessel function.
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