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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!


Scale

Ingredients

  • 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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