This recipe is perfect for fall, when the days are short and the rain is heavy. Use my vegetarian “bone” broth recipe to create a more nutrient dense soup. It is affordable and easy to make, and has loads of flavour.

Ingredient Highlights:

White beans. Cannellini beans are loaded with fibre and protein, making them ideal as a main meal. One of the reasons beans are so healthy is they contain compounds that partially block our starch-digesting enzyme, which allows some starch to make it down to our colon to feed our good gut bacteria. The Canadian Diabetes Association “recommends the consumption of dietary pulses as a means of optimising diabetes control.”
Kale. Kale can help relieve inflammation, thanks to its high level of antioxidants. Antioxidants are important compounds that can help fight free radical damage, reduce oxidative stress and, most notably, decrease inflammation. One of the top health benefits of this cruciferous vegetable is its ability to naturally detoxify the body. It not only helps remove toxins, but also helps eliminate them entirely.
Garlic: Garlic is high in a non-digestible carbohydrate called inulin that feeds good bacteria in the gut. This helps your gut function better overall and stops the growth of disease-promoting bacteria. Using oven roasted garlic gives adds a soft, caramelized flavour that borders on sweetness.
Thyme. Thyme supports the entire body as it contains antiseptic, antimicrobial, antiviral, antibacterial, carminative, diaphoretic, and expectorant properties. Thyme can help stimulate memory, ease headache and muscle tension, soothe coughs, relieve fevers, and fight colds and infections. Learn more about thyme in my blog “5 Favourite Herbs for Health”.

White Bean & Kale Soup, with Roasted Garlic

Prep time : 20 minutes + garlic roasting time (30min)

Cook time : 55 minutes

Total time : 2 hours

Servings : 6

INGREDIENTS

3 tbsp olive oil
1 cup finely chopped onion or leek
1 cup finely chopped celery
1 cup peeled and diced potatoes
1 can white beans (navy, cannellini)
1 head garlic clove, roasted peeled and chopped
1 tbsp chopped thyme
4 cups chicken or vegetable stock (or Vegetable ‘Bone’ Broth)
1 bunch kale, washed and coarsely chopped
1 cup coconut cream (optional)
3 tsp extra-virgin olive oil for topping

DIRECTIONS

Oven-Roasted Garlic

Preheat oven to 375F
Place whole head of garlic on a baking sheet, or in a muffin tin
Bake for 20-30 minutes, until garlic becomes tender and roasted
Allow to cool before peeling off the outer skins

Soup

Heat olive oil in a stockpot on medium-high heat.
Add onions (or leeks) and celery, cover and cook until transparent and tender, about 5 minutes
Stir in potatoes, beans, garlic, thyme, and chicken (or vegetable) stock. Bring to a boil, then reduce the heat to medium and simmer partially covered for 35-40 minutes.
To finish the soup, add kale and coconut cream (if using) and cook uncovered for 15 more minutes.
Season with salt and pepper to taste.

To Serve

Pour soup into warmed bowls and drizzle each serving with extra-virgin olive oil

Notes:

Beans: ½ cup dried beans can be substituted for the can of beans. You can use any white bean (navy, cannellini). If you are using canned beans, you can mash half of the beans to thicken the soup and stir in the other half whole..

Kale: Dinosaur (black) kale is preferred here but curly kale will also work nicely. Also try any hearty, leafy dark green like chard or collards. Remove the thick stems and tear into 1-inch pieces to create spoon sized pieces. Spinach will also work, but will cook down much softer.

Storage: Store leftovers in the refrigerator for up to 4 days. To freeze, cool within 2 hours, then portion, label, date, then freeze for up to 3 months. When you’re ready to serve, thaw overnight in the refrigerator.

Make ahead: This soup is best served the day it is prepared as the beans tend to break down over time.

Krista

xo