Energizing and Healing White Bean and Kale Soup

It's getting cold out there! Keep yourself warm and snug this autumn with a revitalizing and zesty (if desired) White Bean and Kale Soup. This nourishing soup is filled with wholesome ingredients such as garlic, kale, onion, celery, carrots, tomatoes, and beans. Pair it with a dash of nutritional yeast and some rustic organic whole wheat or sourdough bread (perfect for dipping!). Not only is it tasty, but you'll also feel wonderfully energetic and well-nourished after indulging in it.

Energizing and Healing White Bean and Kale Soup

Serves: 6-8

Prep time: 15 minutes

Cook time: 20 minutes

Ingredients

• 1 tsp mustard seed

• 1 tsp fennel seed

• 1 tsp celery seed

• 1 medium yellow onion, chopped

• 2 medium carrots, chopped

• 2 medium celery stalks, chopped

• 6 garlic cloves, minced

• 4 - 6 cups vegetable broth

• 1 28-oz can (BPA-free) chopped tomatoes

• 10-12 new or fingerling potatoes, washed and cubed (3-4 cups cubed potatoes)

• 1 Tbsp oregano

• Two 15-oz cans (BPA-free) chickpeas (or another white bean of choice) (or 3 cups homemade beans)

• 3-4 firmly packed cups Lacinato kale, center ribs removed, leaves chopped (or other leafy green of choice)

• 1/4-1/2 tsp cayenne pepper (optional and depending on how spicy you like it!)

• 1/2 tsp salt

• pepper to taste

Optional Toppers

• nutritional yeast

• basil

• crushed red pepper

• cashew cream

How to make

1. Heat a large stockpot on medium heat. Add the mustard, fennel and celery seeds and toast until you start to hear the seeds pop (about 1–2 minutes), stirring occasionally to prevent burning.

2. Turn the heat slightly up to medium-high, adding the onion, carrots, and celery. Stir often to prevent sticking and cook until the onions are translucent (about 3 minutes).

3. Add the garlic and cook for another 30–60 seconds.

4. Stir in 4 cups of vegetable broth (save the other in case you need to add more later), canned tomatoes, potatoes, and oregano.

5. Bring to a boil then simmer until the potatoes are fork tender, about 5–7 minutes.

6. Stir in the beans and kale. Simmer for an additional 5 minutes. At this time, you may determine that your soup is just right or that you need slightly more veggie broth. Add 1-2 additional cups of vegetable broth as needed, warming through.

7. Taste and season with optional cayenne pepper, salt, and pepper.

8. Transfer the soup into bowls and sprinkle with nutritional yeast, basil, or crushed red pepper for additional yumminess.

And sometimes it looks like this! I've made this so many times and it often looks different depending on the type of kale, potatoes, and beans used. This happens when substitutions are made in recipes. As long as it's delicious and nutritious, it's all good!

Tips

• In place of yellow onion, use leeks or shallots.

• Instead of canned diced tomatoes, use freshly chopped organic tomatoes, 3–4 cups (you may also need to add an additional two cups of vegetable broth).

• Use another leafy green of choice in place of Lacinato kale, like spinach, collards, or mustard greens.

• In place of new or purple potatoes, use diced Russet, fingerling, or another type of potato of your choice.

Nutrition Information

Per serving (6 servings): 375 calories, 80 grams carbohydrates (68 grams net carbohydrates), 12 grams fiber, 16 grams protein, 4 grams fat, 582 milligrams sodium

Good source of vitamin B6, folate, vitamin K, manganese

Excellent source of vitamin B1, vitamin B2, vitamin A, vitamin C, calcium, iron, magnesium, phosphorus, potassium, zinc