Categories: Recipes

White Bean and Kale Soup

I love creating soups over the weekends to devour throughout the week. One of my many favorites (especially during the Fall season) is White Bean and Kale soup.

I love this soup for 3 reasons: it’s healthy, easy & cheap (perfect for any budget).

Kale is a nutritional powerhouse. Many health benefits of kale include low calories, high fiber and zero fat. Plus, this leafy green is high in iron, calcium, Vitamin A, Vitamin C, and Vitamin K; making it full of antioxidants and anti-inflammatory. If you’re looking for a good detox, kale is the way to go!

I present to you, dear readers: my perfect Fall kale soup recipe.

White Bean and Kale Soup Recipe:

Ingredients:

  • 2 Tbs extra virgin olive oil
  • 2 leeks (make sure to wash well)
  • 1 large yellow onion
  • 2 garlic cloves
  • 1 bay leaf
  • 4 cups of vegetable stock
  • 28 ounces of white beans (can vary)
  • I head of kale or dark leaves
  • Pepper and salt

Method:

  1. Heat the olive oil over medium heat in a large pot.
  2. Finely chop the leeks, garlic and onion before adding them to the pot with a pinch of salt. Allow the ingredients to soften for about 10 minutes.
  3. Add the beans and the vegetable stock to the pot and turn up the heat to high. Let it come to a boil and then once again turn down the heat and let simmer for about 20 minutes. After the ingredients are completely soft, remove and discard the bay leaf.
  4. Carefully measure out 2 cups of the soup and puree until smooth. Then add the puree back to the soup.
  5. Add kale to the soup and serve once they have wilted (usually about 3 minutes).
  6. Add any additional salt and pepper to taste.

*** If you are making the soup for a later date DO NOT add the kale (or greens of your choice) until you are ready to serve or eat.

Go and get your kale fix!

Readers, what’s your favorite Fall soup?

Grace Rieck

Originally from Rochester, New York, Grace studies Communications at Saint Joseph’s University. Green from birth, she grew up wearing reusable cloth diapers and eating co-op vegetables. She's always been conscious of humanity’s impact on the environment. She hopes to eventually form a career as a way to advocate her ethical & sustainability principles.

Share
Published by
Grace Rieck

Recent Posts

Moving Fast and Breaking Climate goals: What Pennsylvania’s Data Center boom means for local communities

$90 billion in investments could reshape the energy landscape, but community voices and renewable alternatives…

8 hours ago

Trash competition, government shutdown, November elections, & more

Catch up on the latest sustainability news:  Block by Block launches citywide cleanup competition with…

15 hours ago

From coal to solar affordability: PA’s next energy chapter shaped by HB 504

Farmers and city residents alike stand to benefit from local, homegrown power, says Land &…

1 day ago

Celebrating Solar at “Sun Day,” trash burning ban proposed & more

Catch up on the latest sustainability news:  Philly mobilizes for Sun Day solar energy celebration.…

1 week ago

You can be exposed to PFAS through food, water, even swimming in lakes – new maps show how risk from ‘forever chemicals’ varies

Drinking water isn’t the only way people are exposed to PFAS today. This article is…

1 week ago

Building connections: How Ash Richards uses land care as cultural preservation

The city’s Director of Urban Agriculture talks about the impact of history, gardening as collective…

1 week ago