Description
Hearty kale white bean soup brings Tuscan countryside comfort to your kitchen, blending rustic ingredients with Mediterranean warmth. Robust flavors and nourishing elements create a soul-satisfying meal you’ll crave again and again.
Ingredients
Scale
- 1 tbsp (15 ml) olive oil
- 1 medium yellow onion, diced
- 3 garlic cloves, minced
- 2 carrots, sliced
- 2 celery stalks, chopped
- 4 cups (946 ml) vegetable broth (or chicken broth)
- 2 cups (473 ml) water
- 1 (15 oz / 425 g) can cannellini beans or great northern beans, drained and rinsed
- 1 small bunch kale, stems removed and leaves chopped
- 1 tsp dried thyme
- 1 tsp dried oregano
- ½ tsp crushed red pepper flakes (optional)
- Juice of ½ lemon
- Salt and black pepper, to taste
Optional Add-Ins:
- ½ cup (118 ml) small pasta or cooked rice
- Fresh parsley or grated Parmesan for serving
Instructions
- Aromatic Base Preparation: Heat olive oil in a large soup pot over medium flame. Combine diced onion, carrot, and celery, sautéing until vegetables become translucent and softened. Introduce minced garlic, thyme, oregano, and red pepper flakes, stirring briefly to release their fragrant essence.
- Liquid and Bean Integration: Pour white beans, broth, and water into the pot. Elevate heat to generate a robust boil, then immediately reduce to a gentle simmer. Allow the mixture to meld and tenderize for approximately 15 minutes, creating a rich, flavorful foundation.
- Kale Infusion and Final Cooking: Fold chopped kale into the simmering liquid, continuing to cook until the greens become delicately wilted and tender. The cooking process will integrate the kale’s robust flavor throughout the soup.
- Finishing and Serving: Brighten the soup with a splash of fresh lemon juice, then calibrate seasoning using salt and pepper. Transfer the soup into serving bowls, optionally garnishing with delicate fresh parsley or a sprinkle of Parmesan cheese for an elegant touch.
Notes
- Cut onions, carrots, and celery into uniform sizes to ensure consistent cooking and balanced flavor distribution.
- Adjust red pepper flakes based on personal heat preference; start with less and gradually add more.
- For added protein, consider stirring in cooked chicken or turkey during the final simmering stage.
- Add extra vegetables like diced zucchini or spinach to increase nutrient density and create more complex flavor profile.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Lunch, Dinner
- Method: Sautéing
- Cuisine: Italian
Nutrition
- Serving Size: 5
- Calories: 150
- Sugar: 2 g
- Sodium: 300 mg
- Fat: 5 g
- Saturated Fat: 1 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 6 g
- Protein: 7 g
- Cholesterol: 0 mg