This warm meal is easy to make and includes lots of health supportive nutrients. Kale is a source of vitamins A, B6, C, K, folate, fiber, carotenoids and manganese. Olive oil is full of heart healthy and anti-inflammatory monounsaturated fats and gives the soup a rich flavor. Next time you want a comforting meal, make this soup!
Ingredients
- ¼ cup extra virgin olive oil
- 1 yellow onion, diced
- 3 medium carrots, peeled and diced small
- 3 stalks celery, diced small
- Sea salt
- 1 tablespoon minced garlic
- Pinch red pepper flakes
- 1 teaspoon dried rosemary
- 2 teaspoons dried oregano
- 1 teaspoon dried thyme
- 2 bay leaves
- 2 tablespoons tomato paste
- 7 cups low sodium vegetable or chicken broth
- 1 parmesan rind (optional, but really delicious!)
- 2 (14-ounce) cans no added salt cannellini beans, drained and rinsed
- 2 bunches lacinato kale, destemmed and cut into 1-inch pieces
- 1 tablespoon lemon juice
Directions
- Heat a large pot over medium heat. Add olive oil. Add onion, carrot, celery, and ¼ teaspoon salt. Cook 5 minutes. Add garlic, red pepper flakes, and herbs, and cook another minute.
- Stir in tomato paste and add vegetable broth, parmesan rind, cannellini beans, and ½ teaspoon salt. Bring to a simmer and cook 5 minutes.
- Using a soup ladle, transfer 2 cups of soup (vegetables, beans, and broth combined) into a blender and puree until smooth. (Alternatively, use an immersion blender to blend a bit of the soup into a smooth consistency.) Return puree to soup and then add kale, cooking an additional 7-10 minutes, until kale is wilted and tender.
- Remove bay leaves and parmesan rind. Add lemon juice, taste, and adjust salt and lemon as needed.
Makes 6 servings.
Recipe from Carly Wertheim of Carly’s Wellness Kitchen
Nutritional Information per Serving: Calories 250; Total Fat 9g; Saturated Fat 1.4g; Carbohydrate 36g; Fiber 14g; Protein 12g; Sodium 280mg (nutritional information does not include optional ingredients)