Kale, Potato & White Bean Soup {Vegan, High-Protein, Easy}
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!
Servings: 4 servings
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
- 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.
- 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.
- 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.
Nutrition
Calories: 207kcal | Carbohydrates: 41.1g | Protein: 9.3g | Fat: 2.6g | Saturated Fat: 0.4g | Sodium: 397mg | Fiber: 9g | Sugar: 2.7g