Bean And Kale Soup Recipes

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KALE AND WHITE BEAN SOUP



Kale and White Bean Soup image

Mash the beans, and use them to thicken the broth; leave some whole for added texture.

Provided by Martha Stewart

Categories     Food & Cooking     Soups, Stews & Stocks     Soup Recipes

Time 45m

Number Of Ingredients 9

1 pound kale, stems (and veins, if desired) removed and leaves washed
2 tablespoons olive oil
1 onion, chopped
2 cans cannellini beans, (14.5 ounces each), drained and rinsed
4 cups water
2 cups chicken stock, or reduced-sodium canned broth
Salt and pepper
4 thick slices country bread
Grated Parmesan cheese, (optional)

Steps:

  • Cut or tear the kale into 1/2-inch strips. In a medium saucepan, heat 1 tablespoon oil over medium-high heat. Add onion, and cook until softened, about 5 minutes.
  • Add about half of the beans, and lightly mash with a fork. Add water and stock, and bring to a boil. Stir in kale, remaining beans, 1 teaspoon salt, and 1/4 teaspoon pepper. Partially cover, reduce heat, and simmer until kale is tender, about 20 minutes.
  • Toast bread. Ladle soup into bowls, top with toast, and drizzle with remaining tablespoon olive oil. Sprinkle with Parmesan, if desired.

Nutrition Facts : Calories 441 g, Fat 12 g, Protein 22 g

HEALTHY BEAN SOUP WITH KALE



Healthy Bean Soup With Kale image

We've all heard how anti-oxidants fight cancer, save eyesight, and prevent clogged arteries. Turns out lutein, a delicious 7 mg dose of which is supplied with each serving of this recipe, is even more beneficial than beta carotene. It delays lung aging and combats arthritis to boot! Who knew improving your health could be so quick and easy, and taste so good? Try it -- you'll see! P.S. Since I felt this lacked enough elements to chew on, I've been adding canned, sliced carrots (fast, easy & healthy!) for quite a while, and thought I'd update the recipe. Also, sometimes I add another can of beans, for the same reason. Glad so many of you have been enjoying this. There's a container in my frig right now - yum!

Provided by Barbara Steele

Categories     Lunch/Snacks

Time 22m

Yield 8 serving(s)

Number Of Ingredients 12

1 tablespoon olive oil
8 garlic cloves, minced
1 medium yellow onion, chopped
4 cups raw kale, chopped (be sure to remove the spiny sections, there won't be many, but those that remain will be tough)
4 cups chicken broth or 4 cups vegetable broth, divided
2 (15 ounce) cans cannellini beans or 2 (15 ounce) cans navy beans, undrained, split
2 (15 ounce) cans sliced carrots, undrained
1 (28 ounce) can diced tomatoes
2 teaspoons Italian herb seasoning
salt and pepper
1 cup chopped parsley
shredded parmesan cheese

Steps:

  • In a large pot, heat olive oil.
  • Add garlic and onion; saute until soft and the onion is transparent.
  • Wash the kale, leaving small droplets of water. Saute, stirring, until wilted and a lovely emerald green, about 15 minutes.
  • Add 3 cups of the broth, reserving 1 cup, 2 cups of the beans, reserving 1 cup, all of the carrots, tomatoes, herbs, salt and pepper.
  • Simmer 5 minutes.
  • In a blender or food processor, mix the reserved beans and broth until smooth.
  • Stir into the soup to thicken it nicely.
  • Simmer 15 more minutes.
  • Ladle into bowls; sprinkle with chopped parsley and shredded parmesan.
  • Serve with a nice loaf of crusty bread to soak up all the yummy broth!
  • For Vegetarian use the vegetable broth.

KALE & BEAN SOUP



Kale & Bean Soup image

Chock-full of veggies, this soup soothes both the body and the spirit. The kale is packed with nutrients, including omega-3s, and the beans add a natural creaminess. -Beth Sollars, Delray Beach, Florida

Provided by Taste of Home

Categories     Lunch

Time 1h30m

Yield 8 servings (2-1/2 quarts).

Number Of Ingredients 13

2 medium onions, chopped
2 cups cubed peeled potatoes
1 tablespoon olive oil
4 garlic cloves, minced
1 bunch kale, trimmed and coarsely chopped
3-1/2 cups vegetable broth
1 can (28 ounces) diced tomatoes, undrained
1-1/2 cups water
1 teaspoon Italian seasoning
1 teaspoon paprika
1/2 teaspoon pepper
1 bay leaf
1 can (15 ounces) cannellini beans, rinsed and drained

Steps:

  • In a Dutch oven, saute onions and potatoes in oil until tender. Add garlic; cook 1 minute longer. Stir in the kale, broth, tomatoes, water, Italian seasoning, paprika, pepper and bay leaf. Bring to a boil. Reduce heat; cover and simmer for 50-60 minutes or until kale is tender., Cool slightly. Discard bay leaf. In a blender, process 3 cups soup until smooth. Return to pan; add beans and heat through.

Nutrition Facts : Calories 152 calories, Fat 2g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 622mg sodium, Carbohydrate 29g carbohydrate (7g sugars, Fiber 6g fiber), Protein 5g protein. Diabetic Exchanges

WHITE BEAN AND KALE SOUP



White Bean and Kale Soup image

Simple and hearty soup made with fresh kale, white beans, and veggies. Easy to make and so flavorful.

Provided by Rena

Categories     Soup

Time 40m

Number Of Ingredients 12

2 tbsp olive oil
3-4 cloves garlic (pressed)
2 large carrots (peeled and diced)
1 yellow onion (finely diced)
1 stalk celery (diced)
2 bay leaves
2 tsp Italian seasoning
45 oz cannellini beans (3 x 15 oz cans, drained and rinsed)
1 tbsp tomato paste
2 cups kale or baby spinach (chopped)
4 cups vegetable Broth (or chicken broth)
Salt and black pepper (to taste)

Steps:

  • Heat the oil in a large pot over medium-high heat.
  • Add the onion, garlic and saute for 2-3 minutes, or until the onion softens.
  • Then, add the carrots and celery and cook for 4- 5 minutes, stirring often. Stir in the beans, tomato paste, sprinkle the seasonings, and add the bay leaves.
  • Pour the broth and bring to a boil, then let the soup simmer for 15-20 minutes.
  • Once the soup is done, remove it from heat. Use a potato masher to mash some of the beans, straight into the pot, for a creamier texture.
  • Place back on the heat, add the kale or baby spinach and cook for 2 minutes more, or just until wilted.
  • Discard the bay leaves and serve the soup warm!

Nutrition Facts : ServingSize 1 bowl, Calories 237 kcal, Carbohydrate 42 g, Protein 14 g, Fat 5 g, SaturatedFat 1 g, Sodium 1180 mg, Fiber 12 g, Sugar 4 g, UnsaturatedFat 4 g

BLACK BEAN AND KALE SOUP



Black Bean and Kale Soup image

Provided by Katie Lee Biegel

Categories     main-dish

Time 40m

Yield 6 to 8 servings

Number Of Ingredients 7

1 tablespoon olive oil
1 onion, diced
2 cloves garlic, minced
1 quart low-sodium vegetable broth
Two 15-ounce cans black beans
2 cups frozen chopped kale
Sour cream, shredded cheese and diced avocado, for serving, optional

Steps:

  • In a Dutch oven, heat the olive oil over medium heat. Add the onion and saute until tender and translucent, 7 to 8 minutes. Stir in the garlic and cook 1 minute. Add the broth, beans (do not drain) and kale. Bring to a low boil, reduce to a simmer, cover and cook until heated through, about 25 minutes.
  • Serve with sour cream, shredded cheese and diced avocado, if desired.

BEAN SOUP WITH KALE



Bean Soup With Kale image

Each serving supplies 7mg of lutein, a healthy dose for the day.

Provided by Ben S.

Categories     Soups, Stews and Chili Recipes     Soup Recipes     Beans and Peas

Yield 8

Number Of Ingredients 10

1 tablespoon olive oil or canola oil
8 large garlic cloves, crushed or minced
1 medium yellow onion, chopped
4 cups chopped raw kale
4 cups low-fat, low-sodium chicken or vegetable broth
2 (15 ounce) cans white beans, such as cannellini or navy, undrained
4 plum tomatoes, chopped
2 teaspoons dried Italian herb seasoning
Salt and pepper to taste
1 cup chopped parsley

Steps:

  • In a large pot, heat olive oil. Add garlic and onion; saute until soft. Add kale and saute, stirring, until wilted. Add 3 cups of broth, 2 cups of beans, and all of the tomato, herbs, salt and pepper. Simmer 5 minutes. In a blender or food processor, mix the remaining beans and broth until smooth. Stir into soup to thicken. Simmer 15 minutes. Ladle into bowls; sprinkle with chopped parsley.

Nutrition Facts : Calories 182.3 calories, Carbohydrate 31 g, Fat 2.5 g, Fiber 7.3 g, Protein 11 g, SaturatedFat 0.4 g, Sodium 220.4 mg, Sugar 1.8 g

SAVORY KALE, CANNELLINI BEAN, AND POTATO SOUP



Savory Kale, Cannellini Bean, and Potato Soup image

I wanted to use some of the kale I froze for the winter, and have something healthy to bring to work for lunch this week, so I whipped up this soup, which is really quite good!

Provided by Chris&Kelly

Categories     Soups, Stews and Chili Recipes     Soup Recipes     Vegetable Soup Recipes     Kale Soup Recipes

Time 1h15m

Yield 6

Number Of Ingredients 15

2 tablespoons extra-virgin olive oil
1 onion, diced
¾ cup diced carrot
4 cloves garlic, minced
3 cups low-sodium chicken broth
2 cups water
1 cup white wine
3 potatoes, halved and sliced
½ teaspoon chopped fresh rosemary
½ teaspoon chopped fresh sage
½ teaspoon chopped fresh thyme
1 (16 ounce) can cannellini beans, rinsed and drained
2 cups finely chopped kale leaves
1 small red chile pepper, seeded and chopped fine
ground black pepper to taste

Steps:

  • Heat the olive oil in a large Dutch oven over medium heat; cook and stir the onion until softened and translucent, about 5 minutes. Stir in the carrot and garlic, and cook for 5 minutes more.
  • Pour in the chicken broth, water, and white wine; stir in the potatoes, rosemary, sage, and thyme. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until the potatoes are tender, about 20 minutes. Add the cannelini beans, kale, chile pepper, and black pepper, and simmer, covered, for 30 more minutes.

Nutrition Facts : Calories 262 calories, Carbohydrate 38.8 g, Cholesterol 2 mg, Fat 5.4 g, Fiber 6.9 g, Protein 8.2 g, SaturatedFat 0.9 g, Sodium 245.2 mg, Sugar 4.2 g

QUICK TOMATO, WHITE BEAN AND KALE SOUP



Quick Tomato, White Bean and Kale Soup image

A hearty bean soup does not always require hours on the stove. Using the canned variety cuts the cook time down drastically for this colorful recipe, which takes no more than an hour start to finish. You can save even more time by tackling some prep while starting to sauté the soup.

Provided by Martha Rose Shulman

Categories     dinner, weekday, soups and stews, main course

Time 55m

Yield Serves 4 to 6

Number Of Ingredients 16

1 tablespoon extra virgin olive oil
1 medium onion, chopped
1 large carrot, chopped
1 stick celery, chopped (optional)
Salt to taste
2 large garlic cloves, minced
1 14-ounce can chopped tomatoes, with juice
6 cups water
1 tablespoon tomato paste
1 teaspoon oregano
1 medium Yukon gold potato (about 6 ounces), diced
A bouquet garni made with a bay leaf, a couple of sprigs each parsley and thyme, and a Parmesan rind (optional - but it does add flavor; use what you have for this)
1/2 pound kale, stemmed, washed thoroughly, and chopped or cut in slivers (4 cups chopped)
1 can white beans, drained and rinsed
Freshly ground pepper
Grated Parmesan for serving

Steps:

  • Heat the olive oil over medium heat in a large, heavy soup pot and add the onion, carrot, and celery and a pinch of salt. Cook, stirring often, until the vegetables are tender, about 8 minutes. Add the garlic and cook, stirring, until fragrant, about 30 seconds. Stir in the tomatoes and juice from the can, add another pinch of salt and cook, stirring often, for 5 to 10 minutes, until the tomatoes have cooked down slightly.
  • Add the water, tomato paste, oregano, potato, and salt to taste. Bring to a boil, add the bouquet garni, cover and simmer 10 to 15 minutes, until the potatoes are just about tender.
  • Add the kale and simmer another 10 minutes, until the kale and potatoes are tender and the soup is fragrant. Taste, adjust salt, and add pepper. Stir in the beans and heat through for 5 minutes. Serve, sprinkling some Parmesan over each bowl.

Nutrition Facts : @context http, Calories 180, UnsaturatedFat 2 grams, Carbohydrate 32 grams, Fat 3 grams, Fiber 8 grams, Protein 9 grams, SaturatedFat 0 grams, Sodium 1139 milligrams, Sugar 5 grams

KALE AND BEAN SOUP



Kale and Bean Soup image

This recipe is from my web-site ( www.portuguese-recipes.com ).It has many variations this is my rendition of it.It's a great meatless soup but you can always add sausage or even stew beef.

Provided by Gil24790

Categories     Clear Soup

Time 40m

Yield 4-6 serving(s)

Number Of Ingredients 12

1 tablespoon olive oil or 1 tablespoon canola oil
6 -8 garlic cloves (crushed or minced)
1 large onion, chopped
4 cups kale, chopped if fresh (you can use frozen 2 or 3 pkgs. or if canned use 2 to 3 cans)
you can substitute spinach, swiss chard, mustard greens, cabbage, turnip greens, collard greens (these work well)
4 cups chicken broth or 4 cups vegetable broth
2 (15 1/2 ounce) cans white beans
1 (15 ounce) can tomatoes or 1 cup chopped tomato
1 teaspoon dried thyme
1 teaspoon rosemary
salt and pepper
1 cup of chopped parsley

Steps:

  • In a large pot, heat olive oil then add garlic and onion.
  • Sauté these ingredients until soft.
  • Add kale and sauté until wilted.
  • Add 3 cups of the broth, 2 cups of beans, tomatoes, herbs,salt and pepper.
  • Simmer 5 to 10 minutes.
  • Use a blender, or what have you, mix the remaining beans and broth until smooth.
  • I bet your asking why, its to thicken the soup.
  • Mix into soup.
  • Simmer for 15 to 20 minutes.
  • Serve it up in bowls and dress with parsley.
  • For Vegetarians use the vegetable broth.
  • Thanks for all the great reviews. All the substitutions and ideas are wonderful. I will try most of them myself. Again thanks. Gil2 ( www.Portuguese-recipes.com).

WHITE BEAN, KALE AND ROASTED VEGETABLE SOUP



White Bean, Kale and Roasted Vegetable Soup image

Categories     Soup/Stew     Bean     Leafy Green     Vegetable     Roast     Vegetarian     High Fiber     Winter     Healthy     Bon Appétit

Yield Makes 6 servings

Number Of Ingredients 12

Nonstick vegetable oil spray
3 medium carrots, peeled, quartered lengthwise
2 large tomatoes, quartered
1 large onion, cut into 8 wedges
1/2 small butternut squash, peeled, seeded, cut lengthwise into 1/2-inch-thick wedges
6 garlic cloves, unpeeled
1 tablespoon olive oil
6 cups (or more) canned vegetable broth
4 cups finely chopped kale
3 large fresh thyme sprigs
1 bay leaf
1 15-ounce can Great Northern beans, drained

Steps:

  • Preheat oven to 400°F. Spray rimmed baking sheet with oil spray. Arrange carrots, tomatoes, onion, squash and garlic on sheet. Drizzle with oil. Sprinkle with salt and pepper. Toss to coat. Bake until vegetables are brown and tender, stirring occasionally, about 45 minutes.
  • Transfer carrots and squash to work surface. Cut into 1/2-inch pieces; set aside. Peel garlic cloves; place in processor. Add tomatoes and onion; puree until almost smooth. Pour 1/2 cup broth onto baking sheet; scrape up any browned bits. Transfer broth and vegetable puree to large pot. Add 5 1/2 cups broth, kale, thyme and bay leaf to pot; bring to boil. Reduce heat; simmer uncovered until kale is tender, about 30 minutes.
  • Add beans and reserved carrots and squash to soup. Simmer 8 minutes to blend flavors, adding more broth to thin soup if necessary. Season with salt and pepper. Discard thyme sprigs and bay leaf. (Can be made 1 day ahead. Cover and chill. Bring to simmer before serving.)

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From elizabethrider.com


BUTTERNUT SQUASH, KALE AND WHITE BEAN SOUP - DISHING OUT HEALTH
2022-01-11 Instructions. Heat oil in a Staub 7-qt Cast Iron Cocotte over medium. Once hot, add onions and celery; cook 8 minutes, until soft. Stir in garlic, chili flakes, butternut squash, and thyme sprigs; cook 4 to 5 minutes, until aromatic. Add white beans, kale, broth, water, smoked paprika, salt, and pepper; increase heat to bring soup to a boil.
From dishingouthealth.com


RUSTIC (VEGAN) WHITE BEAN AND KALE SOUP | A SPICY PERSPECTIVE
2021-01-04 Set a large 6-8 quart saucepot over medium heat. Add the olive oil, chopped onions, celery, carrots, garlic, fresh herbs, crushed red pepper, and 1 teaspoon salt. Sauté to soften for 3-5 minutes, stirring occasionally. Add the vegetable broth, diced tomatoes, and …
From aspicyperspective.com


HAM, KALE, AND WHITE BEAN SOUP RECIPE | COOKING LIGHT
Step 1. Place beans in a large bowl or container; cover with cold water to 4 inches above beans. Let the beans stand at room temperature overnight; drain. Step 2. Bring drained beans and 10 cups water to a boil in a large Dutch oven, skimming surface occasionally. Add 1/4 cup oil, thyme, bay leaves, onion, and ham hocks.
From cookinglight.com


SAVORY BEAN AND KALE SOUP | BETTER HOMES & GARDENS
Step 1. In a 3-1/2- or 4-quart slow cooker combine broth, tomato puree, beans, rice, onion, garlic, basil, salt, and pepper. Advertisement. Instructions Checklist. Step 2. Cover and cook on low-heat setting for 5 to 7 hours or on high-heat setting for 2-1/2 to 3-1/2 hours. Instructions Checklist. Step 3. Before serving, stir in kale.
From bhg.com


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