Name: Kale and White Bean Soup by Noel Ugarte, MS, RD | Registered Dietitian
Prep time: 5 min
Cook time: 40 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 tbsp olive oil; 1 large red onion; 4 garlic cloves; 1 medium sweet potato; ¼ tsp crushed red pepper flakes; 1 tsp garlic powder; ¼ tsp paprika; ¼ tsp ground tumeric; 1 tsp oregano; 6 cups low sodium vegetable stock; 2 bay leaves; 15 oz can cannellini beans; 5 cups red or green kale; 1 tsp miso paste; 2 tbsp fresh parsley

CategorySoupTags#kale, #soup, #whitebeanDifficultyBeginner

A well-balanced diet is on everyone's to-do list, but where do you start? This soup is a creamy, flavorful and nutritious first recipe to try, leading to a healthier food regime.

Yields4 Servings

Prep Time5 minsCook Time40 minsTotal Time45 mins

1 tbsp olive oil

1 large red onion

4 garlic clovesminced

1 medium sweet potatodiced into 1/2 inch cubes

¼ tsp crushed red pepper flakesor to taste

1 tsp garlic powder

¼ tsp paprika

¼ tsp ground tumeric

1 tsp oregano

6 cups low sodium vegetable stock

2 bay leaves

15 oz can cannellini beansno salt added, drained and rinsed

5 cups red or green kalechopped

1 tsp miso pasteoptional

2 tbsp fresh parsleychopped

Heat 1 tablespoon of olive oil in large stockpot over medium heat. Add the onion cook until fragrant and soft, about 5 minutes. Add garlic and cook until fragrant, about 1 minute.

Add the sweet potato, crushed red pepper, garlic powder, paprika, turmeric, and oregano. Stir to combine and cook for 2-3 minutes.

Add vegetable stock and bay leaves. Raise heat to medium-high and bring to a boil.

Reduce heat to medium. Add the beans and kale, cover, and simmer for 30 minutes or until potatoes and beans are tender.

Turn off heat. Stir in optional miso paste and fresh parsley. Serve hot with crusty bread.

NOTES: Adapted from recipe by Michael Greger, M.D., FACLM.

Nutrition Facts

4 servings

Serving size

Ingredients