Energizing and Spicy White Bean and Kale Soup Posted on 27 Oct 20:49 , 0 comments

white bean and kale vegan soup

Brrr...it's officially chilly outside! Stay warm and cozy this fall by making this energizing and spicy White Bean and Kale Soup. This super healing soup is jam packed with nutrient dense ingredients such as garlic, kale, onion, celery, tomatoes, beans and veggie stock. Enjoy it with a sprinkle of nutritional yeast and rustic organic whole wheat bread (dunking fun!). It's delicious and you will feel incredibly cleansed and healthy after eating it. Let us know what you think!

Energizing White Bean & Kale Soup


For the sauté pan:

  • 1 Tbsp olive oil
  • 1 large yellow onion, chopped
  • 3 medium carrots, chopped
  • 2 medium celery stalks, chopped
  • 6 garlic cloves, unpeeled
  • sea salt and pepper

 For the stock pot:

  • 1 quart vegetable broth
  • Two 15 oz cans cannelloni beans (or other bean of choice), rinsed and drained (or 1.5 cups dried beans, soaked and cooked)
  • Two 15 oz cans or eco-friendly cartons of Italian style stewed tomatoes or chopped tomatoes
  • 5-6 organic Russet potatoes, rinsed and chopped
  • 6 oz Lacinato kale, center ribs removed, leaves chopped, about 4 firmly packed cups)
  • 1 1/2 tsp oregano
  • 1 tsp rosemary
  • 1/4 tsp cayenne pepper (less or more depending on your taste)
  • sea salt and pepper to taste
  • Nutritional Yeast (optional)

Start by sautéing the yellow onion, garlic, carrots and celery in the olive oil in a sautee pan. Add salt and pepper to the mixture. Sautee about 5-7 minutes on medium heat (do not over cook!)
In a stock pot, heat the vegetable broth until boiling. Add the potatoes and stewed tomatoes and cook about 7-10 minutes until the potatoes are soft. Stir in the cannelloni beans, oregano, rosemary, cayenne, and the sautéed vegetable mixture. Cook another 5 minutes. Stir the kale into the mixture until soft (just after a few minutes).
Add a little more sea salt and pepper to taste. Dish into bowls and sprinkle with Nutritional Yeast for additional yumminess.
Servings 8-10
Nutritional Facts per 1 cup of White Bean & Kale Soup
Calories            230
Carbohydrate   44 g
Protein             10 g
Fat                   2 g
Sat Fat             0 g
Fiber                10 g