Hearty Kale and Vegetable Soup

This nourishing Kale Soup is a hearty, wellness-focused meal that brings together the earthy flavors of fresh greens and root vegetables. Perfect for a cozy dinner, it provides a satisfying balance of protein-rich beans and nutrient-dense kale in every spoonful.

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With a preparation time of just 15 minutes, this recipe is an accessible option for anyone looking to incorporate more vegetables into their diet. The combination of carrots, celery, and potato creates a rustic base that is both filling and flavorful.

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)

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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

To ensure the best texture, make sure to remove the tough stems from the kale before chopping. Simmering the soup uncovered allows the flavors to concentrate while the root vegetables soften to perfection.

Varianten und Anpassungen

You can easily customize this soup by swapping cannellini beans for chickpeas or lentils. For those who aren't following a vegetarian diet, adding diced cooked chicken or turkey is an excellent way to increase the protein content.

Serviervorschläge

Serve this hearty soup with a side of crusty gluten-free bread to soak up the savory broth. For an extra touch of richness, a sprinkle of freshly grated Parmesan cheese makes a wonderful topping if you are not following a vegan diet.

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This easy Kale Soup recipe provides 4 servings, each containing 225 calories and 8 grams of protein. It is a reliable, wholesome choice for a healthy lifestyle, offering comfort and nutrition in a single bowl.

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Recipe Questions

→ Can I use a different type of bean?

Yes, chickpeas, white beans, or lentils work wonderfully as substitutes for cannellini beans in this soup.

→ How do I store leftover kale soup?

Store cooled soup in an airtight container in the refrigerator for up to 4 days, or freeze for up to 3 months.

→ Can I make this soup ahead of time?

Absolutely! This soup tastes even better the next day as the flavors meld together. Simply reheat on the stovetop before serving.

→ What can I substitute for kale?

Spinach, Swiss chard, or collard greens are excellent alternatives. Add spinach in the last few minutes of cooking to prevent overcooking.

→ Is this soup naturally gluten-free?

Yes, all the ingredients are naturally gluten-free, but always check labels on vegetable broth and canned beans to ensure they're certified gluten-free.

→ How can I make the soup creamier?

Blend a portion of the soup and stir it back in, or add a splash of coconut milk or cream for extra richness.