White Bean Soup with Kale

This soup is so satisfying! Hearty but light, flavorful, simple(!) and literally packed with nutritional powerhouses. Makes an excellent winter meal served with some fresh sourdough bread. (Remember: every recipe I submit, organic ingredients are understood. This is vital.)


2 TBSP extra virgin olive oil
1 medium onion, chopped
8 cloves garlic, minced
1 bunch dino (flat) kale rinsed, and chopped (big thick part of stem removed)
3 cups veggie stock
1-15 oz can Muir Glen fire roasted chopped tomatoes (or other fresh/canned chopped tomatoes)
2 -15 oz cans cannellini beans undrained
1-1/2  TBSP Italian herbs (thyme, rosemary, basil, oregano, parsley)
salt pepper to taste

Heat large stainless pot on medium high. Add olive oil and heat. Add onion and saute til soft. Add garlic and kale, saute for a few minutes. Add beans, tomatoes, stock, herbs, salt, pepper and simmer covered for 30 minutes.

Health Benefits

Upon researching the health benefits of the ingredients in this simple soup, I barely know where to begin. Here is a highlight, but these few food items are powerhouses of health benefits. Check them out in greater detail, or just eat this soup!

Kale: Wow. It is very high in vitamins K, A, and C. Kale’s high levels of several antioxidants help protect our body from oxidative stress. This is important, as our overall risk of cells becoming cancerous is partly related to oxidative stress. Kale is a spectacular source of vitamin K, and we know from research that vitamin K is a key nutrient for helping regulate our body’s inflammatory process. It has cholesterol-lowering and detoxifying properties, and is high in fiber.
Cannellini beans: White kidney beans, cannellinis are high in soluble fiber, folate, magnesium, thiamin, manganese, iron, and (who knew) molybdenum. High in protein all alone, added to a meal with rice, you’ve got all amino acids and thus, a complete protein.
Tomatoes: Providing tons of vitamin C, tomatoes are also full of the phyto-nutrient lycopene. Both are excellent anti-oxidants.
Garlic: Known to benefit the cardiovascular system, garlic has been shown to reduce cholesterol, blood pressure, and triglycerides. It has high levels of sulfur compounds and also vitamin C, vitamin B6, selenium, and manganese. Add to this its anti-oxidant, anti-inflammatory, anti-bacterial, and antiviral properties (eat fresh garlic when you are getting a cold, remember?) and you’ll have no choice but to eat more fresh garlic for its health benefits.


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