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Hearty Mediterranean White Bean and Kale Soup

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A quick and easy Mediterranean-inspired soup featuring creamy white beans and nutrient-packed kale, perfect for a comforting and nourishing meal.

Ingredients

Scale
  • 2 cans (15 oz / 425 g each) white beans (Cannellini or Great Northern), drained and rinsed
  • 4 cups chopped fresh kale (about 120 g)
  • 1 medium onion, finely chopped
  • 3 cloves garlic, minced
  • 2 medium carrots, diced
  • 2 stalks celery, diced
  • 2 tablespoons extra virgin olive oil
  • 6 cups (1.5 liters) vegetable broth, low sodium
  • 1 teaspoon dried oregano
  • 1/2 teaspoon smoked paprika (optional)
  • Juice of 1 lemon (about 2 tablespoons)
  • Salt and pepper, to taste
  • Pinch of red pepper flakes (optional)

Instructions

  1. Rinse and drain the white beans. Chop the kale into bite-sized pieces, removing tough stems. Dice the onion, carrots, and celery finely. Mince the garlic cloves.
  2. Heat 2 tablespoons of olive oil in a large Dutch oven or heavy-bottomed pot over medium heat until shimmering, about 2 minutes.
  3. Add the onion, carrots, and celery. Sauté for 5-7 minutes until the vegetables soften and the onion becomes translucent.
  4. Stir in the minced garlic, dried oregano, and smoked paprika. Cook for 1 minute until fragrant, being careful not to burn the garlic.
  5. Add the white beans and 6 cups of vegetable broth. Stir to combine.
  6. Bring the mixture to a gentle boil, then reduce heat to a simmer. Cook uncovered for 20 minutes to meld flavors. Add broth or water if soup is too thick.
  7. Use the back of a wooden spoon to gently mash about 1 cup of beans against the side of the pot to thicken the soup.
  8. Stir in the chopped kale, cover the pot, and cook for another 5 minutes until kale wilts but remains slightly firm.
  9. Season with salt, pepper, and red pepper flakes to taste. Remove from heat and stir in lemon juice.
  10. Ladle soup into bowls and serve warm, optionally with crusty bread or a light salad.

Notes

For a vegan version, ensure the vegetable broth is plant-based. Substitute kale with spinach or Swiss chard added near the end to avoid overcooking. Mash some beans to thicken the soup naturally without cream. Adjust seasoning with salt and lemon juice to brighten flavors. Soup freezes well for up to 3 months.

Nutrition

Keywords: white bean soup, kale soup, Mediterranean soup, healthy soup, vegan soup, gluten-free soup, immune boosting soup, easy soup recipe

Find it online: https://jodierecipes.com/hearty-mediterranean-white-bean-and-kale-soup-easy-homemade-recipe-to-boost-immunity/