Rustic Red Kale and White Bean Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
93%
Rustic Red Kale and White Bean Soup
65 min.
6
134kcal

Suggestions


Warm up your kitchen and your soul with this Rustic Red Kale and White Bean Soup, a delightful blend of flavors that celebrates the best of plant-based cooking. With a health score of 93, this soup is not only delicious but also packed with nutrients, making it a perfect choice for anyone looking to enjoy a wholesome meal. Whether you're a seasoned vegetarian, a curious vegan, or simply someone who appreciates a hearty bowl of goodness, this recipe is sure to impress.

The vibrant red kale adds a beautiful color and a wealth of vitamins, while the creamy cannellini beans provide a satisfying texture and a boost of protein. Infused with aromatic garlic, fresh basil, and a hint of red pepper flakes, each spoonful is a comforting embrace that warms you from the inside out. Plus, it's gluten-free and dairy-free, making it accessible for various dietary preferences.

Ready in just 65 minutes, this soup is perfect for a cozy weeknight dinner or as a starter for your next gathering. Serve it with a drizzle of balsamic vinegar and a sprinkle of vegan parmesan for an extra touch of flavor. Gather your loved ones around the table and enjoy a nourishing meal that not only tastes great but also supports your health and well-being. Dive into this rustic delight and let the flavors transport you to a place of comfort and joy!

Ingredients

  • serving balsamic vinegar 
  • 30 ounce tomatoes diced canned
  • 15 ounce cannellini beans white canned
  • ribs celery chopped
  • 0.5 cup basil fresh frozen chopped (or 5 “ice cubes” of basil)
  • cloves garlic minced
  • bunch kale green red (or use any other available)
  • large onion chopped
  • teaspoon oregano dried
  • 0.5 cup parsley chopped
  • pinch pepper red
  • servings salt and pepper to taste
  • cups water 

Equipment

  • bowl
  • pot

Directions

  1. Heat a large, non-stick pot over medium-high heat.
  2. Add the onion and celery and cook until the onion begins to brown, adding water by the tablespoon if needed to prevent sticking.
  3. Add the garlic, and sauté for another minute.
  4. Add all the remaining ingredients, and allow the soup to simmer, adding extra water as needed, until the kale is tender, about 30-60 minutes, depending on the kale. Taste the soup and add more basil, if necessary.
  5. Serve the soup, stirring a few drops of balsamic vinegar and a sprinkling of vegan parmesan into each bowl, if desired. Makes about 6 servings.

Nutrition Facts

Calories134kcal
Protein21.39%
Fat5.33%
Carbs73.28%

Properties

Glycemic Index
51.5
Glycemic Load
4.71
Inflammation Score
-10
Nutrition Score
21.313912961794%

Flavonoids

Apigenin
11.36mg
Luteolin
0.3mg
Isorhamnetin
6.37mg
Kaempferol
10.44mg
Myricetin
0.82mg
Quercetin
10.8mg

Nutrients percent of daily need

Calories:133.79kcal
6.69%
Fat:0.85g
1.31%
Saturated Fat:0.15g
0.95%
Carbohydrates:26.31g
8.77%
Net Carbohydrates:19.47g
7.08%
Sugar:5.56g
6.18%
Cholesterol:0mg
0%
Sodium:440.59mg
19.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.68g
15.36%
Vitamin K:189.05µg
180.05%
Vitamin A:2958.14IU
59.16%
Vitamin C:43.53mg
52.76%
Manganese:0.76mg
37.75%
Fiber:6.84g
27.36%
Iron:4.49mg
24.93%
Folate:92.61µg
23.15%
Potassium:801.32mg
22.89%
Calcium:189.47mg
18.95%
Magnesium:70.69mg
17.67%
Copper:0.34mg
17%
Vitamin B6:0.32mg
16.17%
Phosphorus:123.52mg
12.35%
Vitamin E:1.85mg
12.32%
Vitamin B2:0.21mg
12.24%
Vitamin B1:0.18mg
12.11%
Zinc:1.27mg
8.44%
Vitamin B3:1.55mg
7.76%
Vitamin B5:0.44mg
4.37%
Selenium:1.99µg
2.84%