Print

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.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Italian
  • Diet: Vegetarian

Ingredients

Scale
  • 2 tablespoons olive oil
  • 1 leek
  • 1 carrot
  • 1 celery stalk
  • 1/2 red pepper
  • 24 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

Instructions

  1. 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.
  2. Peel and dice carrot, chop celery and pepper into small bite size pieces. Mince garlic.
  3. 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.
  4. Add garlic, herbs, pinch of chilies and salt, and heat for 30 seconds until fragrant. Do not allow to burn.
  5. 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.
  6. Mix in can of tomatoes, and stir until well combined with sauteed vegetables.
  7. Add remaining stock and bring mixture to a boil, then reduce to a low simmer and allow to cook for 20 minutes.
  8. In the meantime, strain beans and rinse thoroughly under cold water in a strainer.
  9. Wash kale leaves and towel dry lightly. Remove the hard spine, and chop into small bite size pieces.
  10. 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.
  11. Once finished, allow the soup to cool and season with sea salt and pepper as needed.
  12. The soup can be served immediately, however I find it tastes best the 2nd day once the flavours have all blended together.
  13. Enjoy!

Nutrition

Free 7-Day Meal Plan

Get a FREE meal plan right to your inbox!

You have Successfully Subscribed!