White Bean and Kale Soup

Name: White Bean and Kale Soup
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Cuisine: Italian
Ingredients: 2 tbsp extra-virgin olive oil; 1 yellow onion, diced; 4 garlic cloves, minced; 2 celery stalks, sliced; 2 carrots, diced; 1/4 tsp red pepper flakes; 2 cans canned diced tomatoes; 2 cans cannellini beans (15 oz), drained, rinsed; 6 cups low-sodium vegetable broth; 6 cups lacinato (Tuscan) kale, stems removed, chopped; 1 tsp fresh rosemary (or 1/2 tsp dried), minced; 1 tsp kosher salt; 1/2 tsp black pepper, freshly ground; 2 tbsp fresh lemon juice

A hearty Italian-inspired soup brimming with creamy cannellini beans, lacinato kale, and fragrant garlic in a tomato-tinged broth. Ready in about 40 minutes with pantry staples.

40 minEasyServes 4280 cal/serving

ItalianSoupStovetopMediterraneanVeganVegetarianHigh FiberDairy-FreeGluten-FreeNut-FreeEgg-FreeSesame-FreeAlcohol-FreeCorn-Free

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Ingredients

2 tbsp extra-virgin olive oil
1 yellow onion, diced
4 garlic cloves, minced
2 celery stalks, sliced
2 carrots, diced
1/4 tsp red pepper flakes
2 cans canned diced tomatoes
2 cans cannellini beans (15 oz), drained, rinsed
6 cups low-sodium vegetable broth
6 cups lacinato (Tuscan) kale, stems removed, chopped
1 tsp fresh rosemary (or 1/2 tsp dried), minced
1 tsp kosher salt
1/2 tsp black pepper, freshly ground
2 tbsp fresh lemon juice

Instructions

1

Heat 2 tbsp extra-virgin olive oil in a large pot over medium heat. Add 1 diced yellow onion, 2 sliced celery stalks, and 2 diced carrots and cook, stirring occasionally, until softened, about 6 minutes.
2

Add 4 minced garlic cloves, 1 tsp minced fresh rosemary (or 1/2 tsp dried), and 1/4 tsp red pepper flakes and cook for 1 minute until fragrant.
3

Stir in 2 cans canned diced tomatoes and cook for 2 minutes. Add 2 cans drained, rinsed cannellini beans (15 oz) and 6 cups low-sodium vegetable broth and bring to a boil.
4

Reduce heat to a simmer. Using the back of a spoon or a potato masher, lightly crush some of the beans against the side of the pot to thicken the broth.
5

Add 6 cups stems removed, chopped lacinato (Tuscan) kale and simmer until wilted and tender, about 8 minutes.
6

Stir in 2 tbsp fresh lemon juice and season with 1 tsp kosher salt and 1/2 tsp freshly ground black pepper. Serve hot, drizzled with extra olive oil if desired.

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Questions

Can I use dried beans instead of canned in White Bean and Kale Soup?

Yes. One 15-ounce can is about one and a half cups of cooked beans, which comes from a generous half cup dried. Soak them overnight and simmer until tender before you start the recipe. As written, the entry for White Bean and Kale Soup uses 2 cans cannellini beans (15 oz), drained, rinsed.

Can I make White Bean and Kale Soup less spicy?

Yes. The heat in White Bean and Kale Soup comes from 1/4 tsp red pepper flakes. For a milder plate, halve the pepper flakes; nothing else in the method changes.

Is White Bean and Kale Soup gluten-free?

Yes. As written, nothing in the ingredient list for White Bean and Kale Soup is wheat, barley or rye. Gluten hides in packaged goods, so read the label on the broth.

How many calories are in White Bean and Kale Soup?

One serving (the recipe makes 4) is about 280 calories, with 10 g protein, 28 g carbohydrate and 10 g fat, plus 5 g fiber and 420 mg sodium. The figures are estimates computed from the ingredient list.

Can I freeze White Bean and Kale Soup?

Yes. Refrigerate White Bean and Kale Soup for up to four days, or freeze it in portions for up to three months. Reheat gently on the stovetop with a splash of water or stock to loosen it.

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