Vegan White Bean Soup with Kale

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Average Rating: 5 | Rated By: 4 users

This old-fashioned bean soup is nourishing and comforting winter soup for the soul. The soup is everything it should be, healthy, hearty and simple to make

White beans are packed with nutrients such as protein, dietary Fiber, Folate, Iron, Magnesium, Potassium and Copper, and an excellent source of Manganese. And kale is a well-known superfood. It is known to be a good source of Protein, Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Folate, Iron and Magnesium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese. To get the full benefit of vegan diet including B12 supplements is important

 

Ingredients

  • 2 Tbsp. extra virgin olive oil or coconut oil
  • 1 medium size leek, white part only, wash well and thinly slice
  • 1 tsp. GF dried thyme
  • 2 garlic cloves, crushed
  • 1 large tomato, roughly chopped
  • 1 GF bay leaf
  • 3 cups dry cannellini beans, soaked overnight in water
  • 1 large potato, peel and cut into small cubes
  • 2 carrots, diced
  • 1 bunch of kale, remove the stem and thinly slice
  • 1 tbsp. raw apple cider vinegar
  • Sea salt and freshly ground GF black pepper to taste
  • Water as needed
  • Note: I used dry beans because they provide a lot of flavour to the soup. If using canned beans use 6 cups. Drain and rinse well and instead of water for cooking use vegetable stock
  • Instructions

  • In a large pot over medium heat saute leeks in olive oil until soft. About 5 minutes.
  • Stir in thyme and garlic. Add bay leaf, tomato, drained beans and cover with water 2 inches above the beans. Add 1 teaspoon of salt. Cover and cook over low heat until beans are tender, about 75 minutes
  • Remove bay leaf, taste and season with salt and pepper as needed
  • Tip: partially pureeing the soup is optional but doing so provides a wonderful creamy texture


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