Friday, November 4, 2011

Kale & White Bean Soup

For today's post I thought I would share with you another great, simple recipe that I have been making a lot.  Who doesn't love a big warm bowl of soup as the weather turns colder?  This is one of my favorites because it's SOUP-er (hehe) easy to make, is insanely healthy, and uses that great wonder-vegetable we have been hearing so much about lately... KALE!

*Kale is widely considered to be among the world's most nutritious vegetables – it's high in beta carotene, vitamins K and C and is loaded with antioxidants.

I have been trying to find more ways to incorporate kale into my diet and this soup has a ton of it, is delicious, and always turns out great.  It's also quick to make for those nights when you don't have a lot of time but want to throw together something impressive and healthy.  And for those veggie-friends out there - it's vegan, too!  Enjoy!

Kale & White Bean Soup

You will need:

2 tablespoons extra virgin olive oil
1 cup diced yellow onion
4 large garlic cloves, roughly chopped
1 (32-ounce) box low sodium vegetable broth
4 cups packed chopped kale (remove tough inner stems)
1 (14.5-ounce) can Italian-style diced tomatoes
1 (14.5-ounce) can no-salt-added cannellini beans, drained & rinsed
2-3 large carrots, peeled & sliced



In a large saucepan, heat the olive oil over medium heat.  Add your chopped onions & cook for about 3 minutes.  Then add your chopped garlic and cook for another 2 minutes (make sure you stir as garlic burns easily).  Now add the broth, kale, tomatoes & carrots and put the lid on.  Cook for 5 minutes or until kale is tender.  Add beans & heat thoroughly.  Serve & enjoy!

See how easy that was?  The great thing about soups is that they're also great for using up whatever leftover vegetables you have in your fridge.  For instance, last time I made this I had some green onions that were getting wilty so I chopped them up & in they went!

Also worth mentioning, if you live near a Trader Joe's they now sell pre-washed, pre-trimmed bags of kale for $1.99!  Such a great deal and it makes things super easy.  (*I noticed that some of the pieces of kale still had pretty thick stems attached so I went through and tore off the big ones before I threw them in the pot.  Not sure if this was necessary but I wanted to make sure all of the ones that ended up in my soup were nice and soft).

Also the recipe says to cook for 5 minutes but if you have other things to do (preferably in the kitchen as you should never leave anything on the stove unattended) you can totally put your burner on low & leave this soup simmering for as long as you want! Last time I made a delicious homemade pizza to go alongside it and the soup just simmered away as I chopped & assembled.  All in all a great, healthy, delicious meal that you will definitely make again.



  1. MMMM love me some Amby soup! DELICIOUS! Everytime!

  2. I actually just finished chopping and putting everything in the's simmering on the stove right in front of me!
    It took me 10 minutes to prepare, so easy and I can't wait to get all this goodness inside me!
    This is a great recipe for those (like me) who don't eat nearly enough veggies.
    Thank you Ambie June!!

  3. Delicious and so easy to make, full of goodness too. Who knew kale could taste so good!