Dinner · Lunch

White Bean and Kale Soup

An Italian-style pot of white beans, vegetables and kale in a tomato broth.

⏱ 45 min (15 min prep, 30 min cooking) 🍽 Serves 6 · about 1 1/2 cups budgetfreezer friendlymake aheadleftovers vegetarianvegangluten freedairy free
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None of the nine major allergens are in the usual versions of these ingredients. Check labels anyway; brands differ.

Ingredients

Make 6 servings

  • Soup

  • 2 tbsp Olive oil
  • 1 Yellow onion, diced
  • 2 Carrots, diced
  • 2 stalk Celery, diced
  • 4 clove Garlic, minced
  • 1½ tsp Italian seasoning
  • ¼ tsp Crushed red pepper flakes (optional)
  • 1 can Diced tomatoes
  • 6 cup Vegetable broth
  • 2 can White beans (canned), drained and rinsed
  • 1 bunch Kale, stems removed, leaves chopped
  • ½ tsp Table salt
  • ¼ tsp Ground black pepper

  • To serve

  • ½ cup Grated Parmesan, grated (optional)

Make it yourself

Make the italian seasoning yourself → Make the vegetable stock yourself →

In the planner, Make it on the shopping list swaps the store item for these ingredients and puts the work on your prep day.

Nutrition

Nutrition coming: the USDA numbers for these ingredients are being added.

Steps

You’ll need: large heavy pot or Dutch oven.

  1. Heat the oil in a large pot over medium heat. Cook the onion, carrot and celery until soft, about 8 minutes.
  2. Stir in the garlic, Italian seasoning and pepper flakes and cook 1 minute.
  3. Add the tomatoes with their juice, broth and beans. Bring to a boil, then lower the heat and simmer 15 minutes.
  4. For a thicker soup, mash about a cup of the beans against the side of the pot. Stir in the kale and simmer 5 to 8 minutes, until tender.
  5. Season with the salt and pepper, then taste. Serve with Parmesan if you like.
Make aheadKeeps 4 to 5 days in the fridge. Reheat to 165°F, adding a little water if it has thickened.
❄️ FreezerFreeze for 2 to 3 months for best quality.
↺ LeftoversPack for lunch in a preheated insulated food jar with a piece of crusty bread.
🧒 With kidsKids can strip the kale leaves from the stems and tear them into small pieces.
Gluten-free swapCheck the broth label.
Meatless swapAlready meatless; brown 1/2 pound Italian sausage (to 160°F) before the vegetables for a meat version.

Goes well with

🥖 Garlic Bread

Good to know

Cooking Fats Compared Fresh vs. dried herbs Stock vs. broth Dried vs. canned beans Table salt vs. kosher salt vs. sea salt

An original Teddy Rook Book recipe. Nutrition is estimated from USDA FoodData Central and changes with brands and portions.

@teddyrookbook GitHub Sources and credits