Energizing White Bean and Kale Soup

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< 1 min read
Summary

Who doesn’t love a hearty, nourishing soup? This soup has it all — lots of colors, tons of flavor, and all the nutrition you need to thrive: calcium from the kale, lycopene from the tomatoes, iron from the beans, vitamin C from the tomatoes, and so much more!

Yields4 ServingsPrep Time15 minsCook Time20 minsTotal Time35 mins

Ingredients

 1 tsp mustard seed
 1 tsp fennel seed
 1 cup yellow onion (chopped)
 2 medium carrots (chopped)
 2 stalks organic celery (chopped)
 6 medium garlic cloves (minced)
 4 cups vegetable broth (unsalted, preferably homemade)
 28 oz organic diced tomatoes (BPA-free canned)
 3 cups organic potatoes (Russet or red, chopped into 1” cubes)
 1 ½ tbsp dried oregano
 1 tbsp ground cumin
 3 cups cannellini beans (or other white beans, home cooked or BPA-free canned, drained)
 ½ tsp salt (optional)
 ground black pepper (optional, to taste)
 3 cups organic kale (tough stems removed, chopped, packed cups, +1 cup as desired)
 nutritional yeast (optional, to taste)
 basil (optional, chopped, to taste)
 crushed red pepper (optional, to taste)

Directions

1

Heat a large stockpot on medium-high heat. Add the mustard and fennel seeds and toast until you start to hear the mustard seeds pop (about 2–3 minutes), stirring occasionally to prevent burning.

2

Turn the heat down to medium, and add the onion, carrots, and celery. Stir often to prevent sticking and cook until the onions are translucent (about 3–5 minutes).

3

Add the garlic and cook for 30–60 seconds.

4

Add the vegetable broth, canned tomatoes, potatoes, oregano, and cumin.

5

Bring to a boil then simmer until the potatoes are tender, about 5–7 minutes.

6

Stir in the beans, salt and pepper, if using, and simmer for an additional 5 minutes.

7

Stir the kale into the mixture until slightly wilted. Taste and season with additional salt, pepper, or seasonings of your choice.

8

Transfer the soup into bowls and sprinkle with nutritional yeast, basil, and crushed red pepper for additional yumminess.

Chef's Notes

Substitutions
In place of yellow onion, use white or purple onion, or shallots.

Instead of canned diced tomatoes, use freshly chopped organic tomatoes, 3–4 cups (you may also need to add an additional cup of vegetable broth).

Use another leafy green of choice in place of kale.

In place of Russet or red potatoes, use purple, fingerling, or another type of potato of your choice.

Ingredients

 1 tsp mustard seed
 1 tsp fennel seed
 1 cup yellow onion (chopped)
 2 medium carrots (chopped)
 2 stalks organic celery (chopped)
 6 medium garlic cloves (minced)
 4 cups vegetable broth (unsalted, preferably homemade)
 28 oz organic diced tomatoes (BPA-free canned)
 3 cups organic potatoes (Russet or red, chopped into 1” cubes)
 1 ½ tbsp dried oregano
 1 tbsp ground cumin
 3 cups cannellini beans (or other white beans, home cooked or BPA-free canned, drained)
 ½ tsp salt (optional)
 ground black pepper (optional, to taste)
 3 cups organic kale (tough stems removed, chopped, packed cups, +1 cup as desired)
 nutritional yeast (optional, to taste)
 basil (optional, chopped, to taste)
 crushed red pepper (optional, to taste)

Directions

1

Heat a large stockpot on medium-high heat. Add the mustard and fennel seeds and toast until you start to hear the mustard seeds pop (about 2–3 minutes), stirring occasionally to prevent burning.

2

Turn the heat down to medium, and add the onion, carrots, and celery. Stir often to prevent sticking and cook until the onions are translucent (about 3–5 minutes).

3

Add the garlic and cook for 30–60 seconds.

4

Add the vegetable broth, canned tomatoes, potatoes, oregano, and cumin.

5

Bring to a boil then simmer until the potatoes are tender, about 5–7 minutes.

6

Stir in the beans, salt and pepper, if using, and simmer for an additional 5 minutes.

7

Stir the kale into the mixture until slightly wilted. Taste and season with additional salt, pepper, or seasonings of your choice.

8

Transfer the soup into bowls and sprinkle with nutritional yeast, basil, and crushed red pepper for additional yumminess.

Energizing White Bean and Kale Soup