Kale and Bean Soup 80-10-10


My days have been packed with so much to do.  Soups and easy to throw-together meals have been saving the day lately in my kitchen.  And this time of year, Kale seems to be coming out of the ground in droves… it’s on sale sale sale! and I can’t find enough recipes to get rid of the bunches that I do buy.  I’m not a fan of raw kale – it is too tough.  A little bit of Kale in a salad goes a long way.  I prefer to cook it or steam it.


This hearty soup dresses up that kale oh-so-perfectly, I just love it.  Using some canned items makes this one super easy to prepare on a busy schedule too.  You could, of course, soak and cook your beans and make your own broth… but when necessary sometimes cans and cartons come to the rescue.

Mashing the white beans makes this mixture creamy.  I have fooled many a dinner guest with this recipe.  They cannot figure out how I make such a creamy soup without any dairy!

20131211_152456Prep time: 5 minutes, Cook time: 1.25 hrs

  • 1 diced yellow onion
  • 4 large garlic cloves, chopped or minced
  • 5 cups chopped kale
  • Two large carrots, peeled and sliced (or 1  can of sliced carrots)
  • 1 (32-ounce) box low sodium vegetable broth
  • 1 (14-ounce) can of diced tomatoes
  • 1/2 tsp dried Dill
  • 1/4 tsp dried Thyme
  • Dash of Corriander (if you have it)
  • Pepper to taste.
  • 1 (14-ounce) can of cannellini (white kidney) beans, drained and rinsed
  • Note: I have added 2 cups of cooked rice to this dish to make it a full meal with all the calories we need in one soup. If you are going to do this, cook the rice first and then place it in the soup 15 minutes before serving.

In a saucepan saute the diced onion and garlic with water for a few minutes.  Then add the Kale and Carrots to cook for about 5 minutes.  Then add the broth and tomatoes and spices; bring to a boil and heat through for 30 minutes to fully cook the carrots and kale.  Mash up half the beans, add the mashed and unmashed beans to the soup and cook for another 15-30 Minutes.  Enjoy!



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