This simple mixed bean and kale soup is hearty enough to be a meal on it’s own. It’s a perfect warming comfort food that’s also filled with heart healthy soluble fibre and is low in saturated fat. It’s completely vegan and can be made gluten free by using gluten free noodles, or lower the carbs by omitting the noodles and potatoes completely. It’s the perfect quick and easy one pot dish on a cold winter’s day.
Cuisine Gluten Free, High Fibre, Mediterranean, Vegan, Vegetarian
Servings 8
Calories 311kcal
Equipment
Large pot
Cutting board and knives
Measuring spoons
Ingredients
1large oniondiced
4stalks celerydiced
3carrotsdiced
3garlic clovesminced or pressed
5medium-sized yellow potatoescut into 1-inch cubes
2cupskaleabout 3-4 leaves, stems removed, chopped
1can(14 oz) of mixed beansdrained and rinsed
1can(14 oz) of fava beansdrained and rinsed
½tspdried rosemary leaves
½tspdried oregano leaves
½tspdried thyme leaves
½tsppaprika
¼tspdried parsley flakes
⅛tsppepperor more to taste
2Tbspolive oil
2Tbsptomato paste
8cupslow sodium or no salt added vegetable broth or water
1cupwhole wheat pasta noodlesomit or use gluten free noodles if avoiding gluten
Salt to tasteoptional, omit to keep sodium lower
Toppings (optional)
1tspfresh parmesan cheese, gratedomit to keep vegan and limit sodium and saturated fat
Instructions
Prepare all vegetables. Dice the onion, celery, and carrots, mince the garlic, and cube the potatoes. To save time and retain additional nutrients you can leave the potatoes and carrots unpeeled (simply wash them thoroughly before chopping). Remove kale leaves from stems and slice into strips. Drain and rinse the canned beans. Set all ingredients aside.
Combine rosemary, oregano, thyme, paprika, and parsley in a small bowl. Set aside.
Heat olive oil in a large pot over medium heat. Add the onion and garlic to the pot and sauté until onion begins to soften, about 2-3 minutes.
Add the carrot, celery, and potatoes to the pot. Cook, stirring often for about 5 minutes.
Add spice mixture of rosemary, oregano, thyme, paprika, and parsley into the pot. Grind fresh black pepper (or about ⅛ tsp black pepper) and mix well. Cook, stirring frequently, for about 5 more minutes.
Add tomato paste, broth, and beans to pot, and bring to a boil. Once boiling, cover and reduce heat to maintain a low simmering boil for about 20 minutes or until potatoes and carrots are cooked through.
Add sliced kale and pasta noodles to the pot, cook for an additional 10-15 minutes, or until noodles are cooked.
Notes
Serving: Serve mixed bean soup on it’s own, or with grated parmesan cheese (omit cheese to keep vegan).Freezing: This soup freezes well, but I would recommend leaving out the pasta noodles if you plan to freeze it or else the texture may not be the best. You can cook the noodles separately and add them to the soup after defrosting, or leave them out completely.Nutrition: Calories: 311 kcal, Fat: 4 g, Saturated fat: 1 g, Carbohydrates: 50 g, Fibre 12 g, Protein 21 g, Cholesterol 0 mg, Sodium 340 mg (Note: Nutrition information for this recipe is provided as an estimate only and is generated using a generic nutrition calculator, which may contain errors.)