Smoky White Bean and Kale Soup (4 – 6 Servings)
INGREDIENTS 1 Tbsp. olive oil 1 medium yellow onion, diced small 1 medium carrot, diced small 1 stick celery, diced small 2 cloves garlic, minced Chili flakes or Aleppo pepper, to taste 1 sprig fresh rosemary, minced
½ tsp. dried thyme 1 Tbsp. nutritional yeast 4 cups cooked white beans, drained and rinsed 4 cups vegetable stock 2 Tbsp. fresh lemon juice Sea salt and ground black pepper, to taste 3 cups kale, packed chopped ¼ cup flat leaf parsley leaves, chopped Whole wheat croutons for garnish
1 tsp. garlic powder ½ tsp. onion powder 1 tsp. smoked paprika
INSTRUCTIONS 1. Purée 2 cups of white beans with a few splashes of vegetable broth and the lemon juice until smooth. This can be done in a blender, food processor, or by mashing them with a fork. Set aside. 2. Heat the oil in a medium-large soup pot over medium heat. Add the onions, carrots, and celery to the pot and stir. Sauté the vegetables until lightly softened and translucent, about 5 minutes. 3. To the pot, add the garlic, chili flakes, rosemary, and spices. Stir and cook until the garlic is fragrant, about 30 seconds. 4. Add the remaining beans to the pot and stir. Then, add the vegetable stock and nutritional yeast, stirring once more. Bring the soup to a boil, then add the blended beans. 6. Season the soup with salt and pepper to taste. Add the kale to the pot and
bring the soup to a boil again. Stir in the chopped parsley. 7. Serve the soup hot, garnished with whole wheat croutons.
This plant-based recipe is high protein and high fiber filled with lots of antioxidants and minerals making it perfect for fighting inflammation, heart health, stable blood sugars, and cancer prevention. NutritionNotes
85
Made with FlippingBook interactive PDF creator