Bean Minestrone Soup
A quick and easy bean minestrone soup with kale!
Minestrone soup – childhood classic, with a bit of a twist. The typical minestrone soup is a combination of a simple broth, a mixture of veggies with a little noodle or rice. I’ve bean minestrone soup with kale is made by simply swapping the noodles for some cannellini beans to help kick on the protein content, and included some kale to add some much-needed greens.
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Bean Minestrone Soup with Kale
This white bean minestrone soup with kale it rich in fibre and plant-based protein for a hearty vegetarian meal.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Category: Soup
- Method: Stovetop
- Cuisine: Italian
- Diet: Vegetarian
- 2 tablespoons olive oil
- 1 leek
- 1 carrot
- 1 celery stalk
- 1/2 red pepper
- 2–4 cloves garlic
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon dried thyme
- 1 pinch crushed chilies
- 400g can diced tomatoes (no salt added)
- 400g can cannellini beans
- 6 cups vegetable or chicken broth
- 2 large kale leaves (4 small)
- 1 pinch sea salt
- Wash and chop leek – cut ends off and slice leek lengthwise down its centre, and then chop into rounds. Place leeks in a strainer and rinse to remove any excess dirt or grit. Towel dry.
- Peel and dice carrot, chop celery and pepper into small bite size pieces. Mince garlic.
- In a large pot, heat oil on medium heat. Add chopped leek, carrot, red pepper and celery. Sautee for 2-3 minutes until vegetables begin to soften but still slightly crisp.
- Add garlic, herbs, pinch of chilies and salt, and heat for 30 seconds until fragrant. Do not allow to burn.
- To the mixture, add a splash of stock to help loosen anything that may have stuck to the pan, and allow it to pick up all of the flavours.
- Mix in can of tomatoes, and stir until well combined with sauteed vegetables.
- Add remaining stock and bring mixture to a boil, then reduce to a low simmer and allow to cook for 20 minutes.
- In the meantime, strain beans and rinse thoroughly under cold water in a strainer.
- Wash kale leaves and towel dry lightly. Remove the hard spine, and chop into small bite size pieces.
- Once the soup has cooked for 20 minutes, add the rinsed beans and chopped and allow to cook on a very low simmer for another 5 minutes.
- Once finished, allow the soup to cool and season with sea salt and pepper as needed.
- The soup can be served immediately, however I find it tastes best the 2nd day once the flavours have all blended together.
- Serving Size: 1 serving
- Calories: 261 calories
- Sugar: 8 grams
- Fat: 9 grams
- Carbohydrates: 38 grams
- Fiber: 8 grams
- Protein: 12 grams