Bean and kale soup is as flavorful as it is nutrient-dense, featuring plenty of vegetables, iron and protein rich legumes, fragrant herbs, and a generous amount of garlic. Kidney beans, also known as cannellini, work best for this recipe although you may swap them out for black beans or chickpeas. This quick and healthy recipe comes together in just half an hour, making it perfect for a weekday meal or for the days when you’re just a bit under the weather.
- 1 tbsp ghee
- 1 medium onion, small dice
- 1 large carrot, small dice
- 1 celery* rib, small dice
- 4-6 garlic cloves, sliced into thin rounds
- Kosher salt, to taste
- Freshly ground black pepper, to taste
- Chili flakes, to taste
- 1 tsp fresh or ½ tsp dried rosemary, minced
- 1 tsp fresh or ½ tsp dried thyme, minced
- 1 bunch/6 cups chopped kale (preferably cavalo nero/lacinato)
- 2 tbsp fresh lemon juice
- 6 cups low-sodium broth (chicken or vegetable)
- 2 cans (14 oz) beans (preferably kidney/cannellini), drained and rinsed
- ¼ cup parsley (substitute: celery* leaves)
*if your celery comes with leaves, use them as an additional herb to flavor the soup and to garnish.
Over medium-high, melt the ghee in a large pot. Add the onions, carrot, and celery then sweat out for 5 minutes.
Reduce heat to medium. Add the garlic then season with salt, black pepper, chili flakes, herbs. Cook everything until it becomes somewhat jammy, about 7 minutes.
Toss in the kale and stir until wilted and evenly distributed with the other vegetables.
Pour in the lemon juice, broth, and beans. Bring everything up to a boil then reduce the heat to a simmer for 15 minutes. Adjust the seasonings to taste.
Remove the pot from the heat source and stir in the soft herbs such as parsley and/or celery leaves.
Serve hot with another sprinkling of the soft herbs.
Can be kept in the fridge for up to 5 days or in the freezer for up to 3 months.