Pin This nourishing, hearty kale soup is a wellness-focused meal that brings together the earthy flavors of root vegetables and the protein power of beans. It is a vibrant dish designed to provide comfort and nutrition in every spoonful, making it an ideal choice for a satisfying lunch or a cozy dinner.
Pin This international soup is remarkably versatile and uses pantry staples like olive oil, vegetable broth, and canned beans. The combination of thyme and cumin adds a subtle depth of flavor that complements the freshness of the kale and the sweetness of the carrots.
Ingredients
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 2 garlic cloves, minced
- 3 medium carrots, diced
- 2 celery stalks, diced
- 1 large potato, peeled and diced
- 6 cups kale, stems removed and leaves chopped
- 1 can (15 oz) cannellini beans, drained and rinsed
- 6 cups low-sodium vegetable broth
- 1 tablespoon lemon juice
- 1 teaspoon dried thyme
- 1/2 teaspoon ground cumin
- Salt and freshly ground black pepper, to taste
- Pinch of red pepper flakes (optional)
Instructions
- Step 1
- In a large soup pot, heat the olive oil over medium heat. Add the onion and sauté for 3 minutes until translucent.
- Step 2
- Stir in the garlic, carrots, celery, and potato. Cook for 5 minutes, stirring occasionally.
- Step 3
- Add the chopped kale and sauté for 2 minutes until slightly wilted.
- Step 4
- Pour in the vegetable broth and add the thyme, cumin, salt, pepper, and red pepper flakes if using.
- Step 5
- Bring to a boil, then reduce heat and simmer uncovered for 20 minutes, or until vegetables are tender.
- Step 6
- Stir in the cannellini beans and simmer for 5 more minutes to heat through.
- Step 7
- Add lemon juice, adjust seasoning to taste, and serve hot.
Zusatztipps für die Zubereitung
To build a deep flavor base, ensure the onions are soft and translucent before adding the other vegetables. Sautéing the kale briefly before adding the liquid helps to soften the leaves while preserving their vibrant green color.
Varianten und Anpassungen
For those looking for extra protein, you can stir in diced cooked chicken or turkey at the end. If you don't have cannellini beans, chickpeas or lentils work as excellent substitutes for a different texture.
Serviervorschläge
Serve this soup alongside crusty gluten-free bread to soak up the flavorful broth. For an added touch of richness, a sprinkle of freshly grated Parmesan cheese provides a savory finish if you aren't strictly vegan.
Pin Enjoy this comforting kale soup as a healthy staple in your recipe rotation. Its simple preparation and nourishing ingredients make it a perfect dish for any day of the week.
Recipe Q&A
- → Can I make this kale soup ahead of time?
Absolutely. This soup actually tastes better the next day as flavors have time to meld. Store in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop, adding a splash of broth if needed.
- → What type of kale works best?
Curly kale or Tuscan (lacinato) kale both work wonderfully. Remove the tough stems before chopping the leaves into bite-sized pieces. The leaves will soften beautifully during simmering while maintaining their texture.
- → Can I freeze this soup?
Yes, freeze for up to 3 months. Cool completely before transferring to freezer-safe containers. Thaw overnight in the refrigerator and reheat on the stovetop. The potatoes may become slightly softer after freezing but the flavor remains excellent.
- → What can I substitute for cannellini beans?
Chickpeas, navy beans, or lentils make excellent alternatives. Each brings a slightly different texture and flavor profile. Lentils will cook directly in the broth, while canned beans should be added during the final minutes.
- → How can I add more protein?
Stir in diced cooked chicken or turkey during the last 5 minutes of simmering. Alternatively, add a can of rinsed kidney beans alongside the cannellini beans, or serve with a sprinkle of hemp seeds on top.
- → Is this soup spicy?
The red pepper flakes are optional and add just a gentle warmth. Without them, the soup has mild, comforting flavors. Add more or less depending on your heat preference. The cumin provides earthy depth rather than spice.