Community Pick
Healthy Bean Soup With Kale
"We've all heard how anti-oxidants fight cancer, save eyesight, and prevent clogged arteries. Turns out lutein, a delicious 7 mg dose of which is supplied with each serving of this recipe, is even more beneficial than beta carotene. It delays lung aging and combats arthritis to boot! Who knew improving your health could be so quick and easy, and taste so good? Try it -- you'll see!
P.S. Since I felt this lacked enough elements to chew on, I've been adding canned, sliced carrots (fast, easy & healthy!) for quite a while, and thought I'd update the recipe. Also, sometimes I add another can of beans, for the same reason. Glad so many of you have been enjoying this. There's a container in my frig right now - yum!"
photo by DeliciousAsItLooks
- Ready In:
- 22mins
- Ingredients:
- 12
- Serves:
-
8
ingredients
- 1 tablespoon olive oil
- 8 garlic cloves, minced
- 1 medium yellow onion, chopped
- 4 cups raw kale, chopped (be sure to remove the spiny sections, there won't be many, but those that remain will be tough)
- 4 cups chicken broth or 4 cups vegetable broth, divided
- 2 (15 ounce) cans cannellini beans or (15 ounce) cans navy beans, undrained, split
- 2 (15 ounce) cans sliced carrots, undrained
- 1 (28 ounce) can diced tomatoes
- 2 teaspoons Italian herb seasoning
- salt and pepper
- 1 cup chopped parsley
- shredded parmesan cheese
directions
- In a large pot, heat olive oil.
- Add garlic and onion; saute until soft and the onion is transparent.
- Wash the kale, leaving small droplets of water. Saute, stirring, until wilted and a lovely emerald green, about 15 minutes.
- Add 3 cups of the broth, reserving 1 cup, 2 cups of the beans, reserving 1 cup, all of the carrots, tomatoes, herbs, salt and pepper.
- Simmer 5 minutes.
- In a blender or food processor, mix the reserved beans and broth until smooth.
- Stir into the soup to thicken it nicely.
- Simmer 15 more minutes.
- Ladle into bowls; sprinkle with chopped parsley and shredded parmesan.
- Serve with a nice loaf of crusty bread to soak up all the yummy broth!
- For Vegetarian use the vegetable broth.
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Reviews
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This was very good. I used fresh carrots and a little celery chopped up in the food processor. I also cooked it in the crockpot for about 6 hours after sauteing the onions, garlic, and kale as directed. It seemed like an awful lot of garlic, but it mellowed out nicely. We served it with parmesan on top, yum! The only thing I will change next time is to chop up the kale into very small pieces, maybe with the food processor, to make the soup easier to eat--it was a little sloppy this time. -
Excellent soup! I didn't change anything except to add 1/2 lb of spicy sausage and it gave great flavor. Will make again! -
A very easy and good for you soup! The only thing I changed was to use fresh carrots rather than canned. I peeled, chopped and added to the saute at the start. -
Excellent soup! The blended bean/broth mixture makes this nice and thick and the spices, onion, and garlic give it so much flavor. Just perfect!! You caught my eye with the health benefits of lutein in the tomato, but this is soooo delicious too. And kale is in the cabbage family which makes it a cancer preventative. One serving has all the adult daily requirement of vitamins A & C! Very easy to put together. I used great northern beans, and only one can because that's all I had. Topped it with a dash of cayenne and Nutritional Yeast 'Parmesan' recipe #49970. Thanks for my fabulous lunch today, Barbara! -
Excellent recipe. It's so simple to make and has relatively few ingredients. I used my stick blender to puree a portion of the soup. This is my favorite way to puree soups. The flavor was so good I forgot to top it with the parmesan cheese. My husband said it was good even though it had spinach in it. I didn't tell him it was actually kale. After the soup was done cooking and after I sampled it I did add about a half cup of rice. It didn't change the flavor but made the vegetables more tolerable to my husband who is usually a vegetable hater. I will be making this again. Thank you for posting it!
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Tweaks
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I kinda just looked at your ingredients and put my own spin on it
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I can't believe that I forgot to rate this. It is one of my favorites! I made a Mexican version using undrained Mexican chili beans in place of the cannelini beans. Instead of saving some back to thicken, I used a can of refried beans pureed with a little of the tomatoes. I sauteed the carrots to soften with the onions and garlic. Added 2 T. chili powder and 1/2 - 1 t. cumin with the veggies before adding the liquid to release some of their oils. I used a Kale Medley mix that I get at Sam's Club, that has spinach, chard and carrots added to it. I have used low sodium beef broth and I have added diced chicken or turkey that I had leftover from the freezer. I have added a little taco blend cheese right before serving. Delicious!! I keep this one handy at all times! -
Delicious!! I've been trying to find ways to add kale to my diet and this soup is perfect. I've made it a few times now. Once I added diced chicken. Another time I doubled the amount of kale. And another time I used kidney beans instead of cannellini. Each time the flavor was wonderful. I'll make this again and again. Thanks for posting!! -
This soup is great! I did modify it slightly, though. Looking at the picture from "mamascooking", I could swear I saw cauliflower. So I add anywhere from 24oz. to 2lbs of cooked frozen cauliflower with the vegetables. Also, my daughter hates tomatoes so I swap out tomato sauce instead. The colors are so beautiful and it tastes so yummy! My whole family loves it, and it is a staple for us eating healthy and having a meatless meal.
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great easy soup using all the things i usually have on hand. used fresh carrots, added a couple cherry peppers in with the onion and garlic, subbed lentils for the white beans, loved it! looking forward to leftovers for lunch. thanks!
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RECIPE SUBMITTED BY
Barbara Steele
Asheville, NC
I live in the beautiful mountains of North Carolina, and love it. Having been a writer, editor and graphic designer for years, I am now pursuing my great love - helping people write their life stories - as a personal historian. My family's heritage is Dutch (parents, siblings and myself born and raised in the Grand Rapids/ Holland/ Zeeland areas of Michigan), so I am always looking for recipes, as well as other ideas, related to the Netherlands.
