Nourishing Kale Soup

Experience a true bowl of wellness with this nourishing Kale Soup. This hearty dish combines the earthy richness of fresh kale with tender root vegetables and protein-packed cannellini beans, creating a satisfying meal that is both healthy and easy to prepare. Whether you are looking for a light lunch or a cozy weeknight dinner, this vibrant soup is the perfect choice for a wholesome diet.

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This soup is a masterclass in simplicity and flavor. By sautéing the aromatics first, we build a savory foundation that carries through the entire dish. The addition of lemon juice at the end brightens the flavors, making every spoonful taste fresh and vibrant.

Ingredients

• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 2 garlic cloves, minced
• 3 medium carrots, diced
• 2 celery stalks, diced
• 1 large potato, peeled and diced
• 6 cups kale, stems removed and leaves chopped
• 1 can (15 oz) cannellini beans, drained and rinsed
• 6 cups low-sodium vegetable broth
• 1 tablespoon lemon juice
• 1 teaspoon dried thyme
• 1/2 teaspoon ground cumin
• Salt and freshly ground black pepper, to taste
• Pinch of red pepper flakes (optional)

Instructions

Step 1

In a large soup pot, heat the olive oil over medium heat. Add the onion and sauté for 3 minutes until translucent.

Step 2

Stir in the garlic, carrots, celery, and potato. Cook for 5 minutes, stirring occasionally.

Step 3

Add the chopped kale and sauté for 2 minutes until slightly wilted.

Step 4

Pour in the vegetable broth and add the thyme, cumin, salt, pepper, and red pepper flakes if using.

Step 5

Bring to a boil, then reduce heat and simmer uncovered for 20 minutes, or until vegetables are tender.

Step 6

Stir in the cannellini beans and simmer for 5 more minutes to heat through.

Step 7

Add lemon juice, adjust seasoning to taste, and serve hot.

Zusatztipps für die Zubereitung

To ensure the best texture, be sure to remove the tough woody stems from the kale before chopping the leaves. Simmering the soup uncovered allows the broth to concentrate slightly, deepening the flavor of the root vegetables and spices.

Varianten und Anpassungen

For extra protein, you can add diced cooked chicken or turkey to the pot. If you don't have cannellini beans on hand, chickpeas or lentils make excellent substitutes. For a spicy kick, increase the amount of red pepper flakes.

Serviervorschläge

Serve this soup hot with a side of crusty gluten-free bread to soak up the delicious broth. For those who aren't vegan, a sprinkle of freshly grated Parmesan cheese adds a delightful richness and salty finish to the dish.

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Gather your ingredients and enjoy the process of making this wholesome soup. It is a wonderful way to bring warmth and nutrition to your table, providing a comforting meal that feels as good as it tastes.

Recipe FAQs

→ Can I use frozen kale instead of fresh?

Yes, frozen kale works well in this soup. Use about 4 cups of frozen kale and add it directly to the pot without thawing. It may release extra moisture, so adjust cooking time slightly.

→ What other beans can I substitute for cannellini beans?

Chickpeas, great northern beans, navy beans, or cooked lentils all work beautifully. Each brings a slightly different texture and flavor profile to the soup.

→ How do I store leftover soup?

Store in an airtight container in the refrigerator for up to 4 days. The soup also freezes well for up to 3 months. Reheat gently on the stovetop, adding a splash of broth if needed.

→ Can I make this soup in a slow cooker?

Absolutely. Sauté the aromatics first, then transfer everything except the kale and lemon juice to your slow cooker. Cook on low for 6-7 hours, add the kale in the last 30 minutes, and finish with lemon juice.

→ How can I make this soup more filling?

Add diced cooked chicken or turkey for extra protein, include quinoa or farro for heartiness, or serve alongside crusty bread. Topping with a poached egg also adds richness and substance.

→ What can I use instead of kale?

Swiss chard, spinach, collard greens, or escarole all make excellent substitutes. Adjust cooking time accordingly—spinach wilts quickly while collard greens need longer.