Kale Soup with Beans

by | May 5, 2020 | Recipes

 Home-cooked Soup at its Best

I love cooking soups. These are my go-to foods for comfort, weight loss, blood sugar control, and many other protocols that home-cooked, hearty soups will support. In our modern eating, we have steered away from soups, yet those simple to prepare foods deserve to be back in our kitchen. 

 

View Instructions

Servings

2-4

Ready In:

30 min

Good For:

lunch, soup

About this Recipe

By: Dr.Dusana Plechlo

I love to cook tasty and delicious foods that might surprise you with the choice of ingredients. My passion is to re-discover vegetables that have been used in our kitchens for a long time for their health benefits but may have disappeared lately. I can assure you that many of those vegetables are very easy to cook with, they are also easy to grow in your garden and they will provide excellent nutritional value as well.

Don’t get tempted to throw out kale stems. Stems contain lots of vitamins and can be used to add great flavor and creaminess to your soup. Just cut off leaves from the stem and keep stems to add to your soup. Once cooked in the rest of the soup, pull stems out and blend and strain back into the soup.

 

Ingredients

  • 1-2 tablespoon coconut oil
  • 2 cloves garlic, minced
  • ½ medium yellow onion, chopped
  • 2 cups chopped raw kale, chopped (remove stems first – but keep them)
  • 2 – 3 cups water
  • 1 can beans (undrained)
  • 1 can diced tomatoes (or use fresh if in season)
  • 1 teaspoons Italian herbs (mix of oregano, thyme, sage, marjoram, rosemary, basil)
  • 1/8 teaspoon ground black pepper
  • 1/8 teaspoon salt
  • ½ cup chopped parsley (leave raw to garnish your soup)

Healthy Soup

Making raw healthy deserts is my passion, and those coconuts – hempseed balls provide a great energy boost when I need it the most.

Step by Step Instructions

Step 1

In a large saucepan, heat the coconut oil. Add the garlic and onion; sauté until soft.

 

Step 2

Wash the kale, remove stems, and chop into small pieces. Add the kale and kale stems (cut in half), to the pot and sauté, until wilted, about 15 minutes.

 

Step 3

Add the water, beans, tomatoes, herbs, salt and pepper. Cook until heated through.

 

Step 4

Pull out kale stems and 1-2 cups of soup broil and place into high-power blender. Blend for 40-60 seconds and strain back into the soup (you are adding only the liquid, no fibrous parts of stem).

 

Step 5

Garnish with the chopped parsley.