Save Pin Savor a bowl of pure wellness with this nourishing Kale Soup. This hearty, plant-based meal combines nutrient-dense kale with earthy root vegetables and protein-packed cannellini beans for a satisfying dish that warms you from the inside out. Perfect for wellness-focused days, it offers a clean and vibrant flavor profile that is both comforting and revitalizing.
Save Pin The beauty of this soup lies in its simplicity. By gently sautéing the vegetables and allowing the kale to wilt into a savory vegetable broth seasoned with thyme and cumin, you create a complex flavor palette with minimal effort. It is an ideal meal for busy weeknights or for meal-prepping healthy lunches for the week ahead.
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
Using a large soup pot and a wooden spoon ensures you have enough room to sauté the vegetables effectively. Make sure to remove the tough stems from the kale before chopping to ensure the leaves become perfectly tender during the simmering process.
Varianten und Anpassungen
For extra protein, you can add diced cooked chicken or turkey (note that this makes the dish non-vegetarian). You can also swap cannellini beans for chickpeas or lentils if you prefer a different texture or have them on hand in your pantry.
Serviervorschläge
Serve this soup piping hot with a side of crusty gluten-free bread for a complete and filling meal. A sprinkle of freshly grated Parmesan cheese (if not vegan) adds a wonderful richness and depth to every spoonful.
Save Pin This Kale Soup is more than just a meal; it is a bowl of comfort that fuels your body with high-quality ingredients. Whether enjoyed on its own or with your favorite sides, it is a staple recipe for anyone seeking a delicious way to incorporate more greens into their diet.
Questions & Answers
- → Can I use different greens instead of kale?
Yes, spinach, Swiss chard, or collard greens work beautifully. Spinach cooks faster, so add it during the last 5 minutes of simmering.
- → How long does this soup keep in the refrigerator?
Store in an airtight container for up to 5 days. The flavors actually develop and improve after a day or two.
- → Can I freeze this soup?
Absolutely. Freeze for up to 3 months. Thaw overnight in the refrigerator, though the texture of kale may soften slightly.
- → What other beans work in this soup?
Chickpeas, kidney beans, or lentils make excellent substitutes. Adjust cooking time accordingly as lentils cook faster.
- → How can I make this soup more filling?
Add diced cooked chicken, extra beans, or serve with crusty bread. A dollop of pesto also adds richness and protein.
- → Is this soup spicy?
The red pepper flakes are optional. Without them, the soup is mild and family-friendly. Add more if you prefer heat.