Description
This Lemony Kale and White Bean Soup is a hearty, nutritious, and flavorful dish perfect for a cozy meal. Combining tender kale, protein-rich cannellini beans, and bright lemon juice in a savory vegetable broth, it offers a fresh and comforting taste with just the right balance of herbs and spices. Ready in just 40 minutes, it’s an excellent option for a healthy, satisfying soup that pairs wonderfully with crusty bread or naan.
Ingredients
Base Ingredients
- 1 tablespoon olive oil or 1/2 cup water for water saute
- 2 medium leeks (about 3 – 4 cups), thinly sliced (white & pale green parts only)
- 2 large carrots (about 1 cup), diced
- 2 celery stalks (about 1 cup), diced
- 2 garlic cloves, minced
Herbs & Seasonings
- 1 teaspoon dried oregano, rosemary or thyme or 2 teaspoons fresh chopped
- Pinch of red pepper flakes
- Mineral salt & fresh cracked pepper to taste
Liquids & Legumes
- 6 – 7 cups low-sodium vegetable broth or combo of water & broth
- 2 cans (15 oz) cannellini beans, drained and rinsed or 3 cups cooked
Greens & Citrus
- 1 bunch kale (lacinato or curly), middle stem removed and julienned
- 2 – 3 lemons, juice of
Optional Garnish
- Chopped parsley, to serve
- Almond Parmesan (optional)
Instructions
- Saute Vegetables: In a large pot or Dutch oven, heat olive oil or water over medium heat. Add the sliced leeks, diced carrots, and diced celery. Sauté for about 5 to 7 minutes until the leeks are softened and wilted. Then add the minced garlic, herbs (oregano, rosemary, or thyme), and red pepper flakes. Sauté for another minute until fragrant, making sure not to burn the garlic.
- Boil & Simmer Soup: Pour in the vegetable broth (or a combination of water and broth) and add the cannellini beans. Bring the mixture to a gentle boil. Once boiling, add the julienned kale. Reduce heat to low, cover partially, and simmer for about 5 minutes or until the kale softens and wilts. Stir occasionally to avoid sticking.
- Add Lemon and Seasonings: Remove the soup from heat and stir in the fresh lemon juice. Season with mineral salt and freshly cracked pepper to taste. Adjust the liquid by adding extra water or broth if you prefer a thinner consistency.
- Serve: Ladle the soup into bowls and garnish with chopped parsley and an optional light dusting of Almond Parmesan. Pair with crusty bread or naan to soak up the flavorful broth.
- Optional Addition of Orzo: For a heartier soup, add 1/2 cup of orzo before bringing the soup to a boil. Cook the soup on medium heat for at least 10 minutes before adding the kale. Add an extra cup of water if needed to account for orzo absorption.
- Ingredient Substitutions: If leeks aren’t available, substitute with 1 diced onion and cook it the same way as the leeks in step 1. Baby kale from a 5 oz. tub can also be used instead of bunch kale.
Notes
- Use low-sodium vegetable broth to control salt levels and make the soup heart-healthy.
- For water sauté option, use 1/2 cup water instead of olive oil for a lower fat version.
- To add more texture, incorporate orzo pasta as suggested in the instructions.
- Adjust lemon juice quantity to taste if you prefer a more or less tangy soup.
- The soup pairs especially well with crusty or naan bread to soak up the flavorful broth.
- Almond Parmesan makes a delicious optional garnish for a nutty flavor and added richness.
- You can use any fresh herbs you prefer among oregano, rosemary, or thyme to vary flavor.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
