Nutritious Kale and Bean Medley Soup
This Nutritious Kale and Bean Medley Soup is not only a delightful culinary experience but also a powerhouse of health benefits. Packed with antioxidants and rich in lutein, this comforting bowlful aids in combating oxidative stress, promoting lung health, and preventing degenerative diseases. Every spoonful bursts with flavors from garlic, onions, and the natural sweetness of carrots, while the soft cannellini and navy beans provide hearty texture. The inclusion of kale adds a robust green element, enhancing both the visual appeal and nutritional profile. Quick to prepare and perfect for meal prep, this soup can easily be customized by adding extra beans or vegetables to suit your personal taste. Indulge in a bowl of this vibrant soup, and make a delicious and healthy choice today!
N/A
Servings
N/A
Calories
13
Ingredients
Ingredients
Olive oil
1 tablespoon (none)
Garlic cloves
8 (minced)
Yellow onion
1 medium (chopped)
Raw kale
4 cups (chopped and spiny sections removed)
Chicken or vegetable broth
4 cups (divided) (none)
Cannellini or navy beans
2 (15 ounce) cans (undrained and split)
Sliced carrots
2 (15 ounce) cans (undrained)
Diced tomatoes
1 (28 ounce) can (none)
Italian herb seasoning
2 teaspoons (none)
Salt
to taste (none)
Pepper
to taste (none)
Parsley
1 cup (chopped)
Parmesan cheese
to taste (shredded)
Instructions
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Nutritious Kale and Bean Medley Soup?
It is a health-focused soup featuring a blend of kale, cannellini or navy beans, and various vegetables in a seasoned broth.
What are the primary health benefits of this soup?
This soup is rich in antioxidants and lutein, which help combat oxidative stress and promote lung health.
How much kale is needed for this recipe?
The recipe calls for 4 cups of raw kale, chopped with the spiny sections removed.
Which beans are best for this soup?
Cannellini or navy beans are recommended for their hearty and soft texture.
Is this recipe suitable for meal prep?
Yes, it is specifically designed to be quick to prepare and ideal for meal prepping.
How many garlic cloves are used?
This recipe uses 8 minced garlic cloves to provide a robust flavor.
Is this soup vegetarian?
It can be made vegetarian by using vegetable broth instead of chicken broth.
Can I make this soup vegan?
Yes, use vegetable broth and omit the Parmesan cheese topping to make it fully vegan.
What type of broth should I use?
You can use either 4 cups of chicken broth or vegetable broth.
What seasonings are included in the recipe?
The soup is seasoned with Italian herb seasoning, salt, pepper, and fresh parsley.
Can I add extra vegetables?
Yes, the soup is easily customizable and you can add extra beans or vegetables to suit your taste.
What kind of tomatoes are used?
The recipe uses one 28-ounce can of diced tomatoes.
Does this soup help with degenerative diseases?
The high antioxidant content in the ingredients is noted for helping prevent degenerative diseases.
How do I prepare the carrots?
The recipe utilizes two 15-ounce cans of undrained sliced carrots for convenience.
What kind of onion is recommended?
One medium chopped yellow onion is used for this recipe.
Is the Parmesan cheese required?
No, Parmesan cheese is added to taste as a garnish and can be omitted.
How much olive oil is used for sautéing?
The recipe starts with 1 tablespoon of olive oil.
Do I need to drain the beans?
No, the recipe suggests using the beans undrained for extra body and flavor.
What is the serving suggestion for the parsley?
One cup of chopped fresh parsley is used to enhance the flavor and color.
Can I use dried beans instead of canned?
Yes, but you will need to soak and cook them beforehand since the recipe is designed for canned beans.
Is this soup gluten-free?
The core ingredients are gluten-free, but always check your broth and seasoning labels to be certain.
How should I store leftover soup?
Store leftovers in an airtight container in the refrigerator for up to 5 days.
Can this soup be frozen?
Yes, this bean and kale soup freezes well for up to 3 months.
What makes this soup 'hearty'?
The combination of two cans of beans and bulk from the kale and tomatoes provides a very satisfying texture.
Is this recipe considered easy for beginners?
Yes, it is tagged as an easy recipe with simple preparation steps.
What are the main flavor profiles?
The soup features savory garlic and onion, sweet carrots, and robust earthy kale.
Is this soup good for lunch or dinner?
It is versatile enough to be served for either lunch or dinner.
Can I use fresh carrots instead of canned?
Yes, you can substitute fresh sliced carrots, though you may need to simmer the soup longer until they are tender.
What does 'spiny sections removed' mean for the kale?
It refers to removing the tough, woody central ribs of the kale leaves before chopping.
Why is it called a 'medley'?
It is called a medley because it features a diverse mixture of beans, leafy greens, and colorful vegetables.