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Kale Soup – Fitr 365 – Healthy Soup Recipes

Fitr 365June 1, 2022

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kale-soup-–-fitr-365-–-healthy-soup-recipes — Kale Soup – Fitr 365 – Healthy Soup Recipes

This Italian kale soup recipe with white beans is full of bold, Mediterranean flavor! Healthy and satisfying, it’s ready in just 30 minutes.

Kale Soup Recipe by The Blond Cook

What we love about this soup is that it’s healthy (without sacrificing flavor) and it uses staple pantry ingredients along with fresh vegetables. The leftovers are delicious reheated (so it’s great for meal prepping) and it freezes well, too!

Fresh kale – (one bunch). We find that bunches of kale can vary greatly in size, so an 8 to 12-ounce bunch works in this recipe. You’ll need to remove the large stems and coarsely chop or tear the leaves.
Carrots
Garlic – minced fresh garlic is best, but feel free to use the jarred version to speed things up a little.
Olive oil
Vegetable broth – chicken broth can be substituted but it will not be vegetarian.
Potatoes – peeled and cut into bite-size pieces.
Onion
Salt and black pepper – We season with salt and pepper at the end of cooking (especially since the white beans are not drained and adds more sodium).
Diced tomatoes
Cannellini beans – great northern beans can be substituted for cannellini beans.
Italian seasoning – feel free to adjust the amount to your liking.
Bay leaf – remove and discard before serving.

How to make kale soup?

Following is a brief overview – please see the recipe card at the bottom for ingredient amounts and full detailed instructions.

In a 6-quart Dutch oven or soup pot, cook garlic and onion in olive oil until onions are soft.
Add chopped kale and cook for an additional two minutes.
Add vegetable broth, diced tomatoes with juices, beans, carrots, potatoes, Italian seasoning, and bay leaf. Stir to combine.
Bring to a gentle boil and reduce heat to maintain a simmer. Cover and cook for 25 minutes, or until potatoes and carrots are tender. Season with salt and pepper. Remove and discard bay leaf before serving.

To make this delicious soup a step further, we sometimes sprinkle it with Parmesan and serve it with crusty French bread – totally satisfying!

Other recipes you might like to try: Quick Overnight Oats, Air Fryer Lemon Chicken, Vegan Pot Pie with Vegetables

This smooth Kale Soup recipe is quick and easy. You only need 6 ingredients and 30 minutes! It’s vegetarian and gluten-free and easily vegan.

Prep Time 10 minutes

Cook Time 40 minutes

Total Time 50 minutes

Course Main Course

Cuisine American

Servings 8

Calories 278 kcal

2 tbsp olive oil
1½ cups chopped yellow onion
1 tbsp minced fresh garlic
1 bunch kale (8 to 12 ounces) rinsed, large stems removed and coarsely chopped
1 32 ounce container vegetable broth
1 28 ounce can diced tomatoes undrained
2 (15.5 ounce) cans cannellini beans undrained
2 cups peeled and sliced carrots (sliced ¼ inch thick) 3 to 4 carrots
3 russet potatoes peeled and sliced into bite size pieces (about ½ inch cubes) about 4 cups
1 tbsp Italian seasoning
1 bay leaf
½ tsp salt more or less, to taste
½ tsp black pepper more or less, to taste

Heat olive oil over medium high heat in a 6 quart Dutch oven or soup pot. Add onions and garlic and cook for 2 minutes, or until onions are soft, stirring constantly.
Add kale and cook for an additional 2 minutes, stirring constantly.
Add vegetable broth, diced tomatoes, cannellini beans, carrots, potatoes, Italian seasoning and bay leaf. Stir to combine. Bring to a gentle boil and reduce heat to maintain a gentle simmer (medium low to low).
Cover and cook for 25 to 30 minutes, or until potatoes and carrots are tender. Season with desired amounts of salt and pepper. Remove and discard bay leaf before serving.

Notes:

This recipe yields approximately 14 cups.
Cannellini beans can be substituted with great northern beans.
Vegetable broth can be substituted with chicken broth, but will not be vegetarian.
Store in an airtight container in the fridge for 3 to 4 days.
Freeze in an airtight container for up to 3 months. Defrost in the refrigerator overnight and reheat.