Delicious Kale and White Bean Soup

Did you know that today is National Homemade Soup Day? To celebrate, I’ve got a delicious kale and white bean soup recipe for you packed with nutrients and flavor! Plus, since it’s a soup recipe, it’s easy for POTSies to add more salt to it. 

My mom is amazing at taking recipes and putting her own spin on them. This kale and white bean soup is no exception. It is absolutely delicious! I can eat this for lunch or dinner (sometimes both!) without getting sick of it.

Not only is this a recipe you can add more salt to without offending your palate, but also it’s one you can make in bulk. Prepare a big batch of this soup and save it for multiple meals throughout the week so you don’t have to make lunch or cook dinner every night. Save your precious time and energy; we need all we can get of it living with POTS! 

You wanna know what else is great about this kale and white bean soup? Hint: I just said it. It’s the kale! In case you missed it, kale is a superfood and for good reason. Kale offers many nutritional benefits because it’s packed with vitamin C, beta-carotene, and other antioxidants, plus vitamin K, to name just a few. This green leaf can help lower cholesterol, reduce the risk of heart disease, help with weight loss, and potentially protect against cancer (1). 

Don’t like kale’s bitter taste in its raw form? Well, you’re in luck. The kale takes on the flavor of the soup, which means you get all of its health benefits without cringing. You’re welcome. 

It gets even better. This soup recipe uses chicken bone broth, so you’re getting two superfoods in one pot! Bone broth contains nutrients like iron, vitamins A & K, selenium, zinc, manganese, and fatty acids and may help heal the gut, prevent joint damage, improve sleep, and aid weight loss (2). 

Get ready to make a large pot of kale and white bean soup! Trust me, you’re going to want seconds and thirds. 

Ingredients:

1 tbsp olive oil

3 garlic cloves, minced

1/2 medium Vidalia onion, chopped

8 oz chopped kale, rinsed

3 cups low-fat chicken bone broth + 2 tbsp

2 cups of water 

2, 15 oz cans cannellini beans, rinsed 

1, 15 oz can large butter beans, rinsed

4 oz petite diced tomatoes

2 tbsp dried Italian herb seasoning

½-1 tsp rosemary, to taste

½-1 tsp thyme, to taste

2 tbsp Wegman’s miso ginger vinaigrette (or comparable)

3 shakes Wegman’s Cajun seasoning (or comparable)

¼ tsp onion powder 

¼ tsp garlic powder

Salt + pepper to taste

Directions:

1. Heat olive oil in large pot on medium heat. 

2. Add onion and saute until soft, about 2 minutes. Add garlic, saute until fragrant.
 
3. Add 2 tbsp of chicken bone broth to pot. Add kale and saute, stirring until wilted.
 
4. Add 3 cups of chicken bone broth and 1 cup of water, petite diced tomatoes, all herbs & seasonings, plus salt and pepper. Simmer for 5 minutes.

5. Put remaining cup of water into a blender or food processor with 1 cup of beans. Pulse for 2 seconds until almost smooth (do not pulverize). Return mixture to the pot and stir into soup to thicken.

6. Add remaining beans to the soup and let simmer for 15-20 minutes.

Fill up a bowl, add your extra salt and a sprinkling of parmesan cheese–maybe even some crushed crackers for a crunch–and gather around the table. It’s dinner time! 

If you liked this recipe, check out my healthy vegetarian chili recipe; it’s another easy one-pot meal you can easily add more salt to! 

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