Name: White Bean and Kale Soup
Prep time: 15 min
Cook time: PT-472619H3M19S
Total time: 18 min
Cuisine: American
Ingredients: 2 whole heads of garlic; 2 tablespoons of olive oil; 1 medium yellow or sweet onion, finely diced; 1 large carrot, finely diced; 1 teaspoon of salt; Black pepper to taste; ½ teaspoon of fennel seeds, crushed; 4 cups of veggie broth; 2 15-ounce cans of white beans, drained and rinsed, about 3 cups*; ¼ cup of fresh parsley, finely chopped (3 fresh sage leaves also work nicely!); 1 bay leaf; 1.5 tablespoons of lemon juice; 3 cups of packed chopped kale, about ½ of a bunch

Description

White Bean and Kale Soup is a hearty blend of vegetables and beans, simmered together in a savory broth. A warm, cozy, satisfying meal that’s perfect to enjoy during the winter season!

Ingredients

Scale

2 whole heads of garlic
2 tablespoons of olive oil
1 medium yellow or sweet onion, finely diced
1 large carrot, finely diced
1 teaspoon of salt
Black pepper to taste
1/2 teaspoon of fennel seeds, crushed
4 cups of veggie broth
2 15-ounce cans of white beans, drained and rinsed, about 3 cups*
1/4 cup of fresh parsley, finely chopped (3 fresh sage leaves also work nicely!)
1 bay leaf
1.5 tablespoons of lemon juice
3 cups of packed chopped kale, about 1/2 of a bunch

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Instructions

Preheat the oven to 400 degrees F.
Prep the garlic by peeling off the outer layer of skin but leaving all of the cloves attached to the base. Cut the top off (about ½ an inch) and drizzle with about a teaspoon of olive oil and rub it in. Wrap the garlic in tin foil and bake in the oven for 45-55 minutes or until the garlic is soft and easily squeezes out.
Heat the olive oil in a large pot over medium heat and sauté the onion and carrot for 5 minutes. Stir in the salt, pepper, and fennel seeds and cook for 1 additional minute.
Stir in the broth, beans, herbs, bay leaf, and bring to a boil. Lower the heat to a gentle simmer and let cook uncovered for 5 minutes.
Remove the bay leaf and add in the roasted garlic (squeeze out the cloves, leaving any skin behind). Stir in the kale and cook for a few more minutes until the kale is fully wilted.
As desired, you can blend all or part of the soup. I like to use an immersion blender to blend about ¼ of the soup to add extra creaminess. Stir in lemon juice and ENJOY!

Notes

*I usually use great northern beans.

Prep Time: 15 minutes
Cook Time: 1 hour and 10 minutes
Category: soup
Method: stovetop
Cuisine: American

Nutrition

Serving Size:
Calories: 280
Sugar: 9 g
Sodium: 1218.8 mg
Fat: 8.9 g
Carbohydrates: 41.6 g
Protein: 11.1 g
Cholesterol: 0 mg

Keywords: soup, kale soup, white bean soup