KALE AND CANNELLINI SOUP
Kale and Cannellini Soup is a wonderfully hearty and plant-based dish that brings together strong greens and creamy beans in a light yet satisfying broth. The earthy flavour of kale melds beautifully with the soft texture of cannellini beans, while garlic adds aromatic depth and oat milk creates a gentle creaminess. It is perfect for a quick weekday lunch or a nourishing evening meal. This soup is packed with protein, fibre and essential vitamins. It’s naturally gluten-free and vegan, making it a versatile choice for a range of dietary needs. Easy to prepare with minimal ingredients, it delivers maximum comfort and nutrition in every bite. Serve it with a slice of wholegrain toast or a drizzle of lemon-infused olive oil for a balanced and complete bowl. This soup is both comforting and energising, ideal for cool seasons.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Simmer
OCCASION/HOLIDAY
Fall
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, High Fibre, Low Fat, Healthy, Quick & Easy, Wheat / Gluten-Free
DISH TYPE
Soup / Stew
INGREDIENTS
There are the following ingredients for Kale and Cannellini Soup:
- 1 cup chopped kale
- 1/2 cup cooked cannellini beans
- 3/4 cup vegetable broth
- 1/4 cup oat milk
- 1 garlic clove, minced
- 1 pinch of Salt (optional)
- 1 pinch of pepper (optional)
FULL NUTRITIONAL INFORMATION
- Calories: 173.6 kilocalories
- Fat: 2.6 grams
- Saturated Fat: 1.2 grams
- Carbohydrate: 27.4 grams
- Sugar: 3.6 grams
- Sodium: 215.0 milligrams
- Fibre: 6.1 grams
- Protein: 11.3 grams
- Cholesterol: 6.1 milligrams
- Calcium: 202.9 milligrams
- Iron: 3.6 milligrams
- Potassium: 660.7 milligrams
- Vitamin D: 0.7 milligrams
PREPARATION
These steps are followed for the preparation of Kale and Cannellini Soup:
- Heat The Base: In a medium saucepan, heat a splash of water or a drizzle of oil over medium flame.
- Sautéing Garlic: Add the minced garlic and sauté for 30 seconds until fragrant.
- Cooking Kale: Stir in the chopped kale and sauté for 2 to 3 minutes until slightly wilted.
- Simmering With Broth: Pour in the vegetable broth and bring to a gentle simmer.
- Adding Cannellini Beans: Add the cannellini beans and cook for another 5 minutes, allowing flavours to blend.
- Incorporating Oat Milk: Stir in the oat milk and continue to heat for 2 minutes without boiling.
- Final Seasoning And Serving: Season with Salt and pepper to taste and then serve warm.
PREP TIME
5 minutes
COOKING TIME
10 minutes
TIPS
- Preparation Of Kale: Remove tough stems from kale before chopping for a more pleasant texture.
- Creaminess Boost: Blend half the soup for a thicker consistency.
- Garlic Depth: Lightly brown garlic to enhance the soup’s savoury base.
- Add Acid: A splash of lemon juice brightens the soup before serving.
- Bean Choice: Rinse canned beans well to reduce sodium and enhance flavour.
VARIATIONS
- Extra Protein: Stir in cooked quinoa or add crumbled tofu.
- Cream Swap: Use unsweetened almond or soy milk instead of oat milk.
- Leafy Greens: Substitute spinach or Swiss chard for kale.
- Flavour Twist: Add smoked paprika or cumin for a warming, earthy note.
- Bulk Up: Add diced carrot or potato for a more filling version.
PREPPING AND STORAGE
- Refrigeration: Store in an airtight container for up to 3 days.
- Freezing: Freeze portions in sealed containers for up to 2 months.
- Reheating: Gently warm on the hob, adding a splash of broth or milk as needed.
- Advance Preparation: Chop kale and mince garlic ahead of time and store refrigerated.