• Nichole Dandrea-Russert

Energizing and Spicy White Bean and Kale Soup

Brrr...it'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 cleansed and healthy after eating it. Let us know what you think!

Makes 6-8 servings


For the sauté pan:

  • 1 Tbsp olive oil (water or veggie broth for oil-free)

  • 1 large yellow onion, chopped

  • 3 medium carrots, chopped

  • 2 medium celery stalks, chopped

  • 6 garlic cloves, minced

  • sea salt and pepper

 For the stock pot:

  • 1 quart vegetable broth

  • Two 15-oz cans cannellini beans (or other bean of choice) with the brine (or 1.5 cups dried beans, soaked and cooked)

  • 1 28-oz can chopped tomatoes

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

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

  • 2 tsp oregano

  • 1 Tbsp cumin

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

  • sea salt and pepper to taste

  • Toppers: nutritional yeast, cilantro, basil

How to make

  1. Sauté the yellow onion, garlic, carrots and celery in the olive oil (or water/veggie broth) on medium heat in a pan or wok for 5-7 minutes or until the onion is translucent.

  2. Sprinkle a little salt and pepper and stir. In a large pot, heat the vegetable broth until boiling.

  3. Add the potatoes and chopped tomatoes. Cook 7-10 minutes until the potatoes are soft (stick a fork in them to check).

  4. Stir in the beans, oregano, cumin, cayenne, and the sautéed aromatics (onion/garlic) mixture.

  5. Simmer another 5 minutes.

  6. Stir the kale into the mixture until soft (just after a few minutes). Add a little more sea salt and pepper to taste.

  7. Dish into bowls and sprinkle with nutritional yeast and cilantro for additional yumminess.

Nutritional Facts per 1 cup of White Bean & Kale Soup Calories            230 Carbohydrate   44 g Protein             10 g Fat                   2 g Sat Fat             0 g Fiber                10 g


p: (609) 792-5231

e: nichole@purelyplanted.com

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