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Food

White Bean Kale Soup

Serves 4.

Written by
White Bean Kale Soup
Beautiful in its simplicity, this antioxidant-plush soup is packed with hunger-quelling fibre.

Ingredients

  • 1 cup (250 mL) dried white navy beans
  • 2 green tea bags
  • 2 tsp (10 mL) organic vegetable oil
  • 1 yellow onion, diced
  • 3 cloves garlic, chopped
  • 2 tsp (10 mL) dried sage
  • Salt and pepper, to taste
  • 4 cups (1 L) kale, chopped
  • 2 Tbsp (30 mL) extra-virgin olive oil

Nutrition

Per serving:

  • calories 309
  • protein 14g
  • fat 10g
    • saturated fat 1g
    • trans fat 0g
  • carbohydrates 44g
  • fibre 15g
  • sodium 37mg

Directions

01
Place beans in large bowl, cover with water, and soak overnight. Drain beans and place in saucepan along with 4 cups (1 L) water. Bring to a boil, reduce heat, and simmer covered for 50 minutes, or until tender. Drain beans and set aside.
02
In bowl, steep green tea bags in 2 1/2 cups (625 mL) boiling water for 10 minutes.
03
In large saucepan, heat vegetable oil over medium heat. Add onions to pan and cook for 4 minutes, stirring occasionally. Place garlic in pan and cook 1 minute.
04
Discard green tea bags and add steeped green tea liquid to saucepan along with 3 cups (750 mL) water, beans, sage, salt, and pepper. Bring to a boil, reduce heat, and simmer covered for 10 minutes. Stir in kale and simmer 5 minutes. Place soup in serving bowls and garnish with olive oil.

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