Kale Potato & White Bean Soup {Vegan, High-Protein}

Savor a hearty, satisfying meal while still kickstarting a healthy New Year with kale potato & white bean soup. It’s packed with classic Tuscan flavors, but also protein, fiber, and nourishment!

Healthy Heart Soup for January Resolutions

Happy 2019, everyone!!!

Regardless of the resolutions you may have set for the year ahead–or whether you have made any particular ones at all–I’m going to be offering you countless simple, healthy meals and baked goods that are energizing, empowering, and satisfying.

Expect nary a complicated concoction; simple and streamlined recipes, with a big bang for your buck, is my Power Hungry pledge.

I’m starting with this beautiful, satisfying, restorative (just in case you had a very good time welcoming in the New Year the other night) pot of goodness: a Tuscan-inspired Kale, Potato & White Bean Soup.

Healthy Highlights of Kale Potato & White Bean Soup

This soul-satisfying soup is:

• Vegan
• Rich in Plant Protein (9 grams per serving)
• Very high fiber (9 grams per serving)
• Grain-Free
• Gluten-Free
• Very low sugar (2.7 g per serving)

Ingredients for Kale Potato & White Bean Soup

The exact amounts of each ingredient are indicated in the recipe card at the end of the post.

Here is an assemblage of the soup’s humble ingredients:

• Kale
• Canned white beans
• Onion
• Garlic
• Russet potato
• Rosemary
• A smidge of olive oil

How to Make the Soup

Note that the complete directions are also in the recipe card below.

A key to maximizing the flavor of the soup occurs at when you cook the initial ingredients: olive oil, onion, garlic and rosemary.

Cook the onions beyond the point where they are merely translucent; cook them until they begin to brown. The caramelizing of the sugars in the onions will boost the flavor of the soup.

Add the garlic and rosemary next, cooking for about a minute longer. Adding the garlic earlier, while the onions are still browning, can end up in scorched garlic (ack!). Adding the rosemary at this point (with close contact to the hot pan and the olive oil) will help release the flavorful oils in the leaves, deepening the flavor of the soup.

From this point on, it is smooth sailing! Add the broth (or water) and potatoes, cooking until they are tender.

Wait until the end to add the beans, along with the kale. They only need to be heated; adding them early, with the potatoes, will result in bean disintegration. While not a bad thing, it is not what you want with this soup.

Because you want your soup to come out like this:

Warning: this soup will make you feel both virtuous and cozy. In other words, it is perfect January food :).

If you are extra-pressed for time, be sure to check out my recipe notes for streamlining this soup even further. Because you may be busy. Or tired. Or both!

Happy eating, everyone, and here’s to a happy, healthy New Year!

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