I’m still happily making soup for my main meal. I like ones with lots of veggies and beans. The secret really to most good soups is the stock you use as your base. Kale & Bean Soup is very similar to Easy Tuscan Bean Soup, but today I’m choosing to use a good chicken stock and have added kale, potatoes, and fire roasted tomatoes.
This dish could easily be vegan or meatless if you make a good vegetable stock. I honestly like few commercial vegetable stocks, and when I read the ingredients, most are full of sugar and salt and few vegetables. No matter what stock you choose to use, make sure it is a good base for your soup. I’m not adding meat to the soup as I like occasionally to have meals with little or no meat. As I have written before, broth is easy to make with your vegetable scraps. Here’s a great recipe to try making your own vegetable broth at Oh My Veggies.
Today I’m using the super green, kale. I know some folks don’t really like them. If you find them strong flavored, I suggest you look for baby kale which is milder. The nutrients in kale can help boost well being and prevent a range of health problems. It contains fiber, antioxidants, calcium, and vitamin K, among others. It is also a good source of vitamin C and iron.
Saute the garlic and onion with olive oil. Remove the kale stems and chop the greens. Add kale, celery and carrots and cook for about 3 minutes. Add stock, herbs, white beans, such as cannellini or navy, and a can of fire-roasted diced tomatoes. Fire roasting adds such depth to the flavor. For a recipe for an economical homemade Italian seasoning mix, see Easy Tuscan Bean soup.
Cook for about 25 minutes and dinner is ready. I always like whole grain toasted bread or cheese toast to accompany my soup. A soup variation would be using another bean or pea or a mix of beans for a different flavor.
Kale & Bean Soup
Use organic when available, serves 8
Kale & Bean Soup
- 2 tbsp olive oil
- 1/2 large onion chopped
- 2 tbsp diced garlic
- 2 stalks celery sliced
- 1 cup sliced carrots (2 or 3 medium carrots)
- 8 cups broth (chicken or vegetable)
- 1 can diced fire-roasted tomatoes
- 6 white potatoes peeled and cubed
- 2 15 oz cans of cannellini beans (drain if desired)
- 2 tbsp dried parsley
- 1 tbsp dried Italian herbs
- salt and pepper to taste
- Heat olive oil in large soup pot over medium heat
- Saute garlic and onion until soft
- Add celery, kale, and carrot and cook for about 3 minutes
- Stir in broth, tomatoes, beans, herbs, and potatoes
- Simmer soup on medium heat for about 25 minutes until potatoes are cooked
- Salt & Pepper to taste
- Serve with toasted whole grain bread or cheese toast
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