Healthy Vegan White Bean & Kale Soup
Veggies and beans are always gluten-free and refined sugar-free. They’re healthy, too. In my Orange & Date Dessert Quinoa post a couple of weeks ago I talked about the importance of getting enough whole grains and fiber in our diet. This vegan soup is another tasty way to do it.
Some people have trouble leaving the store without cookies or dessert. Not me. I’m one that has a hard time leaving beautiful greens at the store. I can’t help myself when I see a gorgeous bunch of kale or swiss chard. Somehow it just ends up in my cart. Last week Whole Foods had deep green Laciniato kale and I decided it should be made into a soup.
Kale keeps its shape and texture when cooked in a big pot of warm broth. After sitting in the refrigerator for a couple of days it’s still got a great bite and the flavors have a chance to marry so it tastes even better.
Water or Stock?
Typically when I make soup, I like to use chicken stock. It adds great flavor. With homemade stock I know I’m getting lots of nutrients, too.
I decided to go with water on for this recipe, and honestly, after it was already in the pot I thought maybe, just maybe, I’d regret it.
Nope. There’s a freshness that comes through in the resulting broth that is so refreshing. In fact, I’ve eaten this soup hot and cold. It’s fabulous either way.
A Book Give-Away
Kelly, at The Spunky Coconut, is giving away a copy of my book. Make sure to drop by and leave a comment.
Other Gluten-Free Kale or Bean Recipes:
- Kale Chips from SS&GF
- Kale Creamsicle from Elana’s Pantry
- Vegetarian Minestrone with Fennel & Watercress from Healthy Green Kitchen
- Blanched Kale Salad with Pomegranate & Green Apple Dressing from Whole Life Nutrition Kitchen
What’s your favorite way to cook beans and greens?
Ingredients
- 1/2 pound dry white beans, any type
- 1/2 large onion, diced
- 2 cloves garlic, grated on a microplane
- 1 (28 ounce) can diced tomatoes with juice
- 1 bunch of kale cut into 1 inch pieces, your favorite kind
- 1 teaspoon dried dill or 1 tablespoon fresh dill
- 1/2 teaspoon dried thyme
- salt and fresh ground black pepper to taste
Instructions
- Rinse and sort the beans. Cover and water and soak overnight. Drain and rinse the beans and place in a large (6 quart) stock pot. Cover beans so that the water is about an inch above the top of the beans.
- Bring to a boil then reduce to a simmer. Skim any foam off that rises to the top. Once there is no more foam, add the diced onion and grated garlic. Let cook until beans are very soft. Add diced tomatoes with juice and bring back to a simmer, the add kale, dill, and thyme. Cook until kale is crisp tender, then season with salt and pepper to taste. Serve hot or chilled.
