All Recipes - Kale White Bean Soup

Kale White Bean Soup



Warm, nourishing, and packed with brain-boosting ingredients, this Kale and White Bean Soup is the ultimate comfort food. Loaded with leafy greens, creamy white beans, and aromatic herbs, it’s a hearty, plant-based meal that’s easy to make and full of flavor. Topped with a drizzle of olive oil, this soup feels restaurant-worthy without the fuss. Serve it with a slice of whole-grain bread for a cozy, MIND diet-approved dinner that’s sure to satisfy.

Kale White Bean Soup

Ingredients

  • 1 whole head garlic, for roasting
  • 2 tbsp olive oil, plus extra for drizzling
  • 1 large onion, finely chopped
  • 3 carrots, peeled and diced
  • 4 cloves garlic, minced
  • 1 bunch kale, stems removed and leaves chopped
  • 5 cups cooked navy beans
  • 4 cups vegetable broth
  • 1 tsp dried thyme
  • 1 tsp dried rosemary
  • 1/4 tsp red pepper flakes, adjust to taste
  • salt, to taste
  • pepper, to taste

Instructions

  1. Preheat your oven to 400°F (200°C).
  2. Cut the top off a whole head of garlic to expose the cloves. Drizzle with olive oil, wrap in foil, and roast for 30-40 minutes, until soft and golden. Let it cool, then squeeze out the roasted garlic cloves and mash them into a paste.
  3. Heat 2 tbsp olive oil in a large pot over medium heat.
  4. Add the chopped onion and carrots. Sauté for 6-8 minutes, until softened.
  5. Stir in the minced garlic and cook for 1-2 minutes, until fragrant.
  6. Add the chopped kale to the pot and cook for 2-3 minutes, until slightly wilted.
  7. Stir in the white beans, vegetable broth, roasted garlic paste, thyme, rosemary, and red pepper flakes.
  8. Bring to a boil, then reduce the heat to low and simmer for 20-25 minutes, until the kale is tender and the flavors have melded.
  9. Optionally, use an immersion blender to puree some of the soup.
  10. Season the soup with salt and pepper to taste.
  11. Ladle the soup into bowls and garnish with a drizzle of high-quality olive oil.

Serving Suggestions



Published: Feb 02, 2025