Recipes » Soups » Kale and White Bean Soup
T. Colin Campbell Center for Nutrition Studies

Kale and White Bean Soup

By 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5(1)
This hearty soup is packed with veggies and beans. It also contains kale, which can help the body neutralize free radicals, inhibiting enzymes that activate carcinogens. It’s a perfect meal for a cold winter evening.
Prep: 10 mins Cook: 30 mins Total: 40 mins Yield: 6 servings
Low Sugar Nut Free Soy Free

Ingredients

Ingredients

  • 2 carrots, peeled & diced
  • 1 stalk celery diced
  • 1 garlic clove, minced
  • 1 large shallot, minced
  • 4 Tbsp vegetable broth (or water)
  • 1 can 28-ounce crushed tomatoes
  • 7 cups water
  • 3 cups kale, stems removed, cut into bite-sized pieces
  • 1 yam peeled and cut into 1/4 inch cubes
  • 1 bay leaf
  • ½ cup elbow macaroni
  • 1 can navy beans rinsed and drained thoroughly
  • 1 tsp salt
  • ½ tsp pumpkin pie spice
  • 3-5 grinds of fresh black peppercorns
  • 6 Tbsp pumpkin seeds
  • Lemon for garnish (optional)
Plant-Based Nutrition Certificate

Instructions

Instructions

  • 1. Heat vegetable broth in large soup pot on low. Saute carrots, celery, garlic and shallot in broth until soft about 3 – 4 minutes.
  • 2. Add canned tomatoes, water and bay leaf. Bring to a boil.
  • 3. Add kale and yam. Reduce heat to medium, keeping a slow boil. Cook for an additional ten minutes, until yam is tender.
  • 4. Add pasta and cook for an additional ten minutes until pasta is tender.
  • 5. Add beans, salt, pepper and pumpkin pie spice. Heat 1-2 minutes until fully incorporated and beans are heated through.
  • 6. Discard bay leaf and serve. Top each bowl with 1 Tbsp pumpkin seeds and a half-slice of lemon.

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