Protein-Rich White Bean and Kale Soup
A quick, satisfying soup made with creamy white beans, tender kale, and aromatic herbs. Rich in protein, fiber, and healthy fats, it’s perfect for a nutritious lunch, dinner, or meal prep.
Equipment
- Large pot (or Dutch oven)
- Food processor
- Cutting board
- Chef’s knife
- Measuring cups and spoons
- Wooden spoon
Ingredients
- 3 14.5 oz cans great northern beans, drained and rinsed
- 4 Tbsp extra virgin olive oil divided
- 1 cup chopped yellow onion about 1 small onion
- 1 cup chopped carrots about 2 medium
- 1 cup chopped celery about 2 ribs
- 1 Tbsp minced garlic about 3 cloves
- 4 ½ cups low-sodium chicken or vegetable broth divided
- 1 parmesan rind about 6 inches
- 1 Tbsp chopped fresh rosemary
- Salt and black pepper to taste
- 4 oz curly kale chopped (about 4 packed cups)
- ¼ cup chopped fresh parsley
- 1 –2 Tbsp fresh lemon juice to taste
- ½ cup grated parmesan for garnish
Instructions
- Prepare the Bean Puree:Name: Bean ProcessingStart by taking one can of drained and rinsed white beans. Place them into a food processor along with 1/2 cup of the broth. Blend until the beans form a smooth, creamy puree. This step is essential to create a silky base for your soup that thickens the broth naturally while keeping it light. Once smooth, set the puree aside in a small bowl while you prepare the vegetables.
- Sauté the Aromatics:Name: Vegetable SautéHeat 1 tablespoon of extra virgin olive oil in a large pot or Dutch oven over medium heat. Once the oil is shimmering but not smoking, add 1 cup chopped yellow onion, 1 cup chopped carrots, and 1 cup chopped celery. Stir frequently and cook for about 5 minutes, until the onions become translucent and the carrots and celery begin to soften. This step unlocks the vegetables’ natural sweetness.
- Add Garlic for Aroma:Name: Garlic InfusionAdd 1 tablespoon of minced garlic (about 3 cloves) to the sautéed vegetables. Stir constantly for 1 minute until the garlic releases its fragrant aroma. Be careful not to let it brown, as burnt garlic can taste bitter. This short but crucial step infuses the soup with deep flavor.
- Build the Soup Base:Name: Broth IncorporationPour the remaining 4 cups of low-sodium chicken or vegetable broth into the pot. Add the parmesan rind and 1 tablespoon of chopped fresh rosemary. Season generously with salt and freshly ground black pepper. Stir everything together, and bring the mixture to a gentle simmer over medium-high heat. Once it reaches a simmer, reduce the heat to medium-low, cover the pot, and let it cook for 10 minutes. This allows the flavors to meld and the parmesan rind to enrich the broth with a subtle umami taste.
- Combine Beans with Soup:Name: Bean IntegrationAdd the remaining 2 cans of drained and rinsed beans to the pot along with the bean puree prepared earlier. Stir thoroughly to ensure the beans are evenly distributed. Cover the pot and let it simmer for an additional 5 minutes. This step thickens the soup naturally and incorporates a hearty, protein-packed texture.
- Add the Kale:Name: Kale InfusionStir in the chopped curly kale (about 4 packed cups) into the soup. Cover the pot and continue to simmer for about 5 more minutes, or until the kale becomes tender but still vibrant green. The kale not only adds beautiful color but also boosts the soup with vitamins, minerals, and fiber, making each serving exceptionally nutritious.
- Finish with Freshness:Name: Herb and Lemon FinishRemove the parmesan rind from the soup. Stir in 1/4 cup chopped fresh parsley, the remaining 3 tablespoons of olive oil, and 1–2 tablespoons of fresh lemon juice to taste. This final touch adds brightness and a fresh herbal note that balances the creamy richness of the beans.
- Serve and Garnish:Name: Serving PresentationLadle the hot soup into bowls and garnish each serving with 1/2 cup grated parmesan or as desired. The parmesan adds a savory, slightly nutty finish. Serve immediately while warm. This soup pairs beautifully with a slice of crusty bread or a light side salad, making it a perfect comforting meal for any day of the week.
Notes
- Use low-sodium broth to control salt levels and adjust seasoning at the end.
- For a creamier texture, puree more beans or use an immersion blender directly in the pot.
- Fresh kale is preferred, but you can substitute with Swiss chard or spinach.
- The parmesan rind adds rich umami flavor; don’t skip it.
- Leftover soup can thicken in the fridge—add a splash of broth when reheating.
- Adjust lemon juice to taste for a brighter, fresher flavor.
- For a vegetarian version, use vegetable broth instead of chicken broth.
