Vegan Moroccan Soup with White Beans and Kale

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Vegan Moroccan Soup with White Beans and Kale
35 min.
8
312kcal

Suggestions


Craving a flavorful and healthy meal that's ready in under 40 minutes? Look no further than this vibrant Vegan Moroccan Soup with White Beans and Kale! Bursting with aromatic spices like cinnamon, cumin, and ginger, this soup is a culinary journey to Morocco without leaving your kitchen.

This isn't your average soup; it's a powerhouse of nutrients packed with protein, fiber, and antioxidants. We load it with tender white beans and hearty kale, making it incredibly satisfying and perfect for a cozy weeknight dinner, a quick lunch, or even meal prepping. And the best part? It's naturally vegan, gluten-free, and dairy-free, making it suitable for a wide range of dietary needs.

The secret ingredient that elevates this soup to the next level is tahini. This creamy sesame paste adds a subtle richness and depth of flavor that perfectly complements the Moroccan spices. With a health score of 100, you can feel good about indulging in a bowl (or two!) of this wholesome and delicious soup. Get ready to warm up your taste buds and nourish your body with this easy and incredibly satisfying recipe!

Ingredients

  • Stick cinnamon 
  • Cloves garlic minced
  • Teaspoons ground coriander 
  • Teaspoons ground cumin 
  • Teaspoons ground ginger 
  • cups kale thick chopped
  • Tablespoon olive oil 
  • Teaspoon a second teaspoon of regular paprika smoked
  • servings sea salt and pepper black freshly ground to taste
  • 0.3 cup tahini (sesame paste)
  • 15.5 Ounce juice reserved from tomatoes diced
  • Teaspoons turmeric 
  • cups vegetable stock fine (broth is ; stock is just usually richer in flavor and color)
  • 46.5 Ounce beans white rinsed drained
  •  onion yellow cut into 1/4-inch dice

Equipment

  • frying pan
  • whisk

Directions

  1. In a large cast iron skillet over medium-high, heat olive oil to shimmering.
  2. Add onion and saute, stirring, for approximately 3 minutes or until softened and beginning to turn translucent.
  3. Add the garlic and saute, stirring, for 30-60 seconds. Avoid browning it.Stir in all the kale, and saute for a minute or two until it turns bright green.Stir in spices, followed by the beans, tomatoes, the stock, and the cinnamon stick; bring to a gentle simmer.Season the soup to taste with salt and pepper.Simmer for about 20 minutes to allow flavors to marry, then whisk in the tahini, check for seasoning again and heat through.
  4. Serve immediately or cool and store in the refrigerator in an airtight container.Gently reheat to serve.

Nutrition Facts

Calories312kcal
Protein22.24%
Fat18.66%
Carbs59.1%

Properties

Glycemic Index
26.63
Glycemic Load
1.05
Inflammation Score
-10
Nutrition Score
21.434347753939%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
2.55mg
Kaempferol
3.78mg
Myricetin
0.01mg
Quercetin
4.58mg

Nutrients percent of daily need

Calories:311.91kcal
15.6%
Fat:6.72g
10.33%
Saturated Fat:1.01g
6.33%
Carbohydrates:47.85g
15.95%
Net Carbohydrates:35.84g
13.03%
Sugar:2.29g
2.54%
Cholesterol:0mg
0%
Sodium:488.76mg
21.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.01g
36.02%
Manganese:1.45mg
72.28%
Fiber:12.01g
48.03%
Iron:7.37mg
40.93%
Folate:148.97µg
37.24%
Vitamin K:38.02µg
36.21%
Copper:0.62mg
31.09%
Magnesium:121.03mg
30.26%
Potassium:1046.87mg
29.91%
Phosphorus:261.66mg
26.17%
Vitamin B1:0.34mg
22.37%
Vitamin A:1069.95IU
21.4%
Calcium:197.29mg
19.73%
Zinc:2.78mg
18.51%
Vitamin E:1.91mg
12.73%
Vitamin C:9.89mg
11.98%
Vitamin B6:0.21mg
10.72%
Selenium:5.39µg
7.7%
Vitamin B2:0.12mg
7.19%
Vitamin B3:0.89mg
4.43%
Vitamin B5:0.41mg
4.11%