White Bean and Kale Soup

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White Bean and Kale Soup

This is a thick, warming soup full of fiber and other nutrients.  Perfect for a cold fall night.



Serves 6


1 small bunch kale
1 tablespoon extra virgin olive oil
1 rib celery, chopped
1 large carrot, chopped
1 small onion, diced
salt and pepper
4 large cloves garlic, pressed or minced
6 cups cooked cannelini beans (drained and rinsed if using canned)
6 cups water or vegetable stock*
2 tablespoons tomato paste
4 sage leaves, chopped or ½ teaspoon dried sage
1 teaspoon salt, or to taste
¼ teaspoon pepper, or to taste
freshly grated parmesan cheese (optional)


  1. Remove the coarse stems from the kale and coarsely chop the leaves.  Rinse and set aside.
  2. In a large soup pot on medium heat, sauté the celery, carrot and onion with a sprinkle of salt and pepper in the olive oil for 3 minutes or until vegetables are soft.  Add the garlic and sauté for another minute. Add 3 cups of the white beans and half of the water or vegetable stock.  Simmer the beans.
  3. Meanwhile, in a blender or food processor, puree the rest of the beans, water or vegetable stock, tomato paste and sage.  Stir the pureed mixture into the soup and continue to simmer.  Add salt and pepper to taste.
  4. Add the kale to the soup and continue to simmer for half an hour or until the kale is tender.  Adjust the seasonings to taste.
  5. Serve immediately with a sprinkle of freshly grated parmesan and warm whole grain bread.

* I do not recommend store bought vegetable stock.  It is easy to make a simple stock!  Add 2 coarsely chopped onions, 4 peeled carrots, 4 stalks celery to 3 quarts of water with 1 bay leaf and ½ teaspoon black peppercorns.  Simmer for an hour and strain.  The liquid is then ready to use for soup.


Copyright© Heather Carey, MS 2013

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