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Energizing and Healing White Bean and Kale Soup

Updated: Feb 3, 2022's officially chilly outside! Stay warm and cozy this fall by making this energizing and spicy White Bean and Kale Soup. This super-healing soup is jam-packed with nutrient-dense ingredients such as garlic, kale, onion, celery, tomatoes, beans and veggie stock. Enjoy it with a sprinkle of nutritional yeast and rustic organic whole wheat or sourdough bread (dunking fun!). It's delicious and you will feel incredibly vibrant and healthy after eating it.

Serves: 6-8

Prep time: 15 minutes

Cook time: 20 minutes


  • 1 tsp mustard seed

  • 1 tsp fennel seed

  • 1 large yellow onion, chopped

  • 2 medium carrots, chopped

  • 2 medium celery stalks, chopped

  • 6 garlic cloves, minced

  • sea salt and pepper

  • 4 cups vegetable broth

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

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

  • 10-12 organic purple or new potatoes, rinsed and cubed

  • 3-4 firmly packed cups Lacinato kale, center ribs removed, leaves chopped

  • 1 1/2 Tbsps oregano

  • 1 Tbsp cumin

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

  • 1/2 tsp salt

  • pepper to taste

  • Toppers: nutritional yeast, cilantro, basil

How to make

  1. Heat a large stockpot on medium-high heat. Add the mustard and fennel seeds and toast until you start to hear the mustard seeds pop (about 2–3 minutes), stirring occasionally to prevent burning.

  2. Turn the heat down to medium, and add the onion, carrots, and celery. Stir often to prevent sticking and cook until the onions are translucent (about 3–5 minutes).

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

  4. Add the vegetable broth, canned tomatoes, potatoes, oregano, and cumin.

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

  6. Stir in the beans, salt and pepper, if using, and simmer for an additional 5 minutes.

  7. Stir the kale into the mixture until slightly wilted. Taste and season with additional salt, pepper, or seasonings of your choice.

  8. Transfer the soup into bowls and sprinkle with nutritional yeast, basil, and 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!


In place of yellow onion, use white or purple onion, or shallots.

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

Use another leafy green of choice in place of Lacinato kale.

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

Delicious and nutritious additions: Nutritional yeast, cilantro, and basil

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


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