Kale & White Bean Soup

This is an everything-but-the-kitchen-sink soup, but we figured that might not make the most positive first impression.  Grain, vegetables, and starch…this has it all.  The addition of black beans, if you have a can in your pantry, would only serve to balance it further, no?


Quantity Unit Name Link Alternatives
1 tablespoon extra-virgin olive oil
1 medium onion, diced
4 cloves garlic, minced
4 cups vegetable broth (low-sodium preferred)
1 bunch kale, ribs removed and chopped
2 large carrots, sliced into ¼-inch coins
1 (15-ounce) can Italian-style diced tomatoes
1 (15-ounce) can cannellini beans, drained and rinsed
salt, to taste


  1. In a large, heavy-bottomed pot, cook the onions with olive oil over medium heat for about 3 minutes.
  2. Add the garlic and cook for 2 minutes longer.
  3. When the onions and garlic are translucent, add the vegetable broth, kale, tomatoes, and carrots, then cover.
  4. Cook until the carrots and kale are tender, about 15-20 minutes.
  5. When the carrots and kale are tender, add the cannellini beans, salt to taste, and cook until the beans are heated through.

Prep Time: 1 hour
Yield: 4-6 servings
Jonathan Ewald

“If man thinks about his physical or moral state he usually discovers that he is ill.” – Johann Wolfgang von Goethe

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