When it comes to healthy meals, beans and leafy greens are the perfect duo—and this hearty Kale Soup proves that!
If there are two things you can always find in my kitchen, it’s beans and leafy greens. This versatile duo is the basis for many of my healthy meals—from hearty soups and curries that blip away on the stove in fall and winter to refreshing salads that offer a welcome respite from cooking when temperatures soar.
Open my pantry and you’ll find at least a dozen different kinds of beans, both dried (which are so much more economical) and canned (a lifesaver when you need to get a nutritious meal on the table fast). Beans are not only a good source of protein and fiber, but they are also delicious in all kinds of dishes. Last summer, for example, I couldn’t get enough of my cannellini bean salad with red chili, caramelized slices of lemon, garlic slivers, plenty of flat-leaf parsley, and peppery olive oil.
Leafy greens, such as spinach, arugula, beet greens, and kale, are one of the first things I pick up every Saturday at the farmers’ market. After bringing them home, I carefully wash and sort them into bags, which makes it a breeze to add them to almost everything I make. Tofu scramble on Sunday morning? You can bet I’ll be pairing it with a side of sautéed spinach. And these days, no pasta or risotto dish would be complete without a handful of arugula to finish it off.
Quite often, the nutritional powerhouse of beans and greens joins forces in a perfect dish such as this wholesome soup. Made with white beans and curly kale, this soup is wonderful for quick weekday lunches, but I’ve also served it for dinner with a loaf of sourdough bread, good salted butter, and a bowl of pink radishes. The soup is seasoned with just a touch of earthy oregano and a whisper of smoked paprika, but you always have the option of amping up the flavor with fresh herbs, garlic, or even chili for some heat. For extra savory goodness, you can garnish each bowl with shavings of Parmesan.
My advice? Make a big batch on Sunday, and you’ll be rewarded with a delicious lunch for the next few days.
Change it up
One of the best things about this recipe is its versatility. For an Italian-inspired variation, use dinosaur kale (cavolo nero) and cannellini beans, and toss in a handful of pasta into the soup. Small varieties like ditalini, macaroni, or conchigliette (small shells) will work well. In that case, I would also suggest swirling in a spoonful of fresh pesto when serving the soup. Another delicious take, inspired by a recipe I learned to make in France, is adding chopped savoy cabbage and diced potatoes or turnips. If you eat meat and want to add richness, toss in some cubed bacon. Love Greek flavors? Stir in some orzo and leave out the smoked paprika, but double up on the oregano and add some fresh dill toward the end of the cooking time. To give it an authentic, velvety touch, whisk two eggs with the juice of half a lemon. Temper this mixture by adding a few spoons of the hot broth, and slowly stir this into the soup just before serving. Finish each bowl with a twist of fresh lemon juice.
How do I store leftovers?
Once cooled, transfer the soup to an airtight container and store it in the fridge for up to 4 days. For longer storage, freeze the soup in a freezer-safe container for up to 3 months. Thaw overnight in the fridge.
Serving suggestions
Bread and soup are always a good idea, whether you keep it simple with a loaf of Ciabatta Bread or opt for something richer and a tad fancier, like this Pull-Apart Garlic Bread. If you’re looking to add a little extra protein, top your bowl with a perfectly Poached Egg. In that case, I’d highly recommend a dash of hot sauce to spice things up!
Ingredients
- 1 tablespoon olive oil
- 1 onion diced
- 1 carrot peeled and diced
- 1 can diced tomatoes (14 1/2 ounces)
- 2 cups vegetable stock
- 1 can white beans (15 1/2 ounces) drained and rinsed
- 1/2 teaspoon dried oregano
- Pinch smoked paprika
- Pinch of sea salt and black pepper
- 1 bunch curly kale chopped
- Parmesan optional
Instructions
- In a large pan, heat the olive oil and sauté the onions and carrots for 5 minutes until softened.
- Add the diced tomatoes, vegetable stock, and beans. Bring the mixture to a boil then reduce the heat. Simmer the soup for 10 minutes, then season with dried oregano, smoked paprika, salt, and pepper.
- Add the kale and simmer for 5 more minutes, until the kale is tender. Taste the soup and season (if required) with more salt or pepper.
- Serve the kale soup with grated Parmesan, if desired. Enjoy!
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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