Name: Kale and White Bean Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
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)

Recipes » Soups » Kale and White Bean Soup

By Sandra Sellani

(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

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)

Whole Food, Plant-Based Living: Getting Started

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.