Name: Hearty White Bean and Kale Soup
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Cuisine: Healthy
Ingredients: 2 cans (15oz) Cannellini beans; 1 bunch Lacinato kale; 1 yellow onion; 3 cloves garlic; 4 cups vegetable broth; 2 carrots; 1 tbsp olive oil; 1 tsp dried thyme; 1 tbsp lemon juice

2Instructions

Quick Summary

A simple, high-fiber, and heart-healthy soup that comes together in under 45 minutes. Perfect for meal prep or a quick, restorative weeknight dinner.

Ingredients

2 cans (15oz) Cannellini beans, rinsed
1 bunch Lacinato kale, stems removed
1 medium yellow onion, diced
3 cloves garlic, minced
4 cups low-sodium vegetable broth

2 carrots, peeled and sliced
1 tbsp olive oil
1 tsp dried thyme
1/2 tsp sea salt & black pepper
1 tbsp lemon juice (for brightness)

Preparation Steps

1. Sauté the aromatics. Heat oil in a heavy pot over medium heat. Add onions and carrots. Cook until softened, about 6 minutes.
2. Bloom the spices. Stir in the garlic and thyme. Cook for 1 minute until fragrant.
3. Simmer. Add beans and vegetable broth. Bring to a boil, then reduce heat and simmer for 15 minutes.
4. Add greens. Fold in the kale. Simmer for 3 minutes until tender but still vibrant green.
5. Finish. Remove from heat and stir in the fresh lemon juice to brighten the flavors.

Stewart's Secret

For a richer, creamier soup without dairy, use a potato masher to crush about one-fourth of the beans directly in the pot once they've softened. It adds incredible body to the broth.

Nutrition Snapshot

Nutrient	Per Serving
Calories	320
Protein	16g
Fiber	12g
Fat	4g

Frequently Asked Questions

Can I use dried beans?

Yes, though they require soaking overnight and a longer cook time. Canned beans are perfect for a quick, healthy meal.

Is this soup freezer-friendly?

Absolutely. It keeps well in an airtight container for up to three months.

How can I add more protein?

You can add cooked shredded chicken or stirred-in silken tofu to increase the protein count.

Hearty White Bean and Kale Soup

The Story

1Ingredients

2Instructions

Quick Summary

Ingredients

Preparation Steps

Stewart's Secret

Nutrition Snapshot

Frequently Asked Questions

Can I use dried beans?

Is this soup freezer-friendly?

How can I add more protein?

Nutrition Information

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