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

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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!Kale Potato & White Bean Soup in a pottery bowl with a spoon

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.

close-up of Kale Potato & White Bean Soup in a potterbowl

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

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

Ingredients for Kale Potato & White Bean Soup  on a baking sheet

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

How to Make the Soup

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.

sautéed onions in a saucepan

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:

overhead shot of Kale Potato & White Bean Soup in a pottery bowl

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


  • Author: Camilla
  • Prep Time: 10 mins
  • Cook Time: 45 mins
  • Total Time: 55 mins
  • Yield: 4 servings 1x
  • Diet: Vegan

Description

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


Ingredients

Scale
  • 2 teaspoons olive oil
  • 1 medium onion, finely chopped
  • 4 cloves garlic, minced
  • 2 teaspoons minced fresh rosemary leaves
  • 4 cups water
  • 1 pound white or gold potatoes, peeled, cut into small cubes
  • fine sea salt & ground black pepper
  • 1 15-ounce can white beans, rinsed and drained
  • 3 cups coarsely chopped kale (tough ribs removed)

Instructions

  1. Heat the oil in a large saucepan set over medium heat. Add the onions; cook and stir for 6 to 9 minutes until onions begin to turn brown. Add the garlic and rosemary; cook and stir for 1 minute longer.
  2. Add the water, potatoes, 3/4 teaspoon salt and 1/8 teaspoon black pepper. Bring to a low boil, reduce heat to low and simmer uncovered for 30 to 35 minutes until the potatoes are very tender. Using the back of a kitchen spoon, coarsely mash some of the potatoes.
  3. Add the beans and kale to the soup; cook 4 to 7 minutes longer or until kale is wilted and tender. Remove from heat and season to taste with additional salt and pepper, as desired.

Notes

Storage: The cooled soup can be stored in an airtight container in the refrigerator for up to 5 days or the freezer for up to 6 months.

Shortcut Tips: Pressed for time? Use any or all of these options (1) Use 1 and 1/4 cups (thawed) frozen chopped onions (you can find these in the frozen vegetable section) in place of the medium onion, (2) use 1-1/2 teaspoons garlic powder in place of the chopped garlic, and (3) use 1 teaspoon dried rosemary leaves (crumbled) in place of the fresh rosemary.

  • Category: Soup
  • Method: Stovetop
  • Cuisine: Italian

Nutrition

  • Serving Size: about 1-1/2 cups
  • Calories: 207
  • Sugar: 2.7 g
  • Sodium: 397 mg
  • Fat: 2.6 g
  • Saturated Fat: 0.4 g
  • Carbohydrates: 41.1 g
  • Fiber: 9 g
  • Protein: 9.3 g
  • Cholesterol: 0 mg

Keywords: vegan soup, healthy Italian soup, vegan white bean kale soup, grain-free, gluten-free, easy, fast, high protein, high fiber, low sugar

 

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Recipe rating

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Carmela

Monday 29th of March 2021

Very good.... I’m making it again!

Muriah

Saturday 16th of January 2021

My lunch today! Delish and so easy!

Camilla

Sunday 17th of January 2021

Wonderful, Muriah!

Amy Hannon-Korynta

Tuesday 15th of December 2020

I’ve made this recipe about a dozen times now! It’s so easy and delicious! Thank you!

Colleen

Monday 28th of October 2019

Made this soup today & it so delicious. Thank you-:)

Camilla

Monday 28th of October 2019

Oh good! I am so glad to hear it, Colleen. Thank you! :)

Carolann Correale

Wednesday 16th of January 2019

Love this soup. This is my second time making it. Thank you for helping to keep us healthy by providing great tasting recipes.

Camilla

Sunday 20th of January 2019

Thanks for making my day with your comment, Carolann --I mean it! :)

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