NAVY BEAN AND KALE SOUP
Navy Bean and Kale Soup is a warming and nutrient-rich one-pot vegan delight that combines soft navy beans with tender kale, brightened by garlic and a squeeze of fresh lemon juice. This hearty soup balances creamy texture and gentle sweetness with a hint of citrus freshness. Its wholesome ingredients supply plant-based protein, fibre, iron, vitamin C and folate, making it both nourishing and satisfying. Whether enjoyed on a chilly evening or as a revitalising lunch, this soup offers ease of preparation with maximum flavour impact. Serve it in a bowl on its own or accompany it with crusty bread or a green side salad for a complete and balanced meal that’s both comforting and uplifting.
RECIPE CATEGORY
Lunch, Dinner
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
One‑Pot Wonders
OCCASION/HOLIDAY
Spring, Summer, Winter
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan
DISH TYPE
Soup / Stew
INGREDIENTS
- ½ cup cooked navy beans (canned or pre-cooked), drained and rinsed
- ¼ cup chopped kale
- 1 cup vegetable broth or water
- 1 tsp freshly squeezed lemon juice
- 1 garlic clove, minced
- 1 tsp olive oil (optional)
- Salt and pepper to taste (optional)
FULL NUTRITIONAL INFORMATION
- Calories: 402.1 kcal
- Fat: 6.3 g
- Saturated Fat: 0.8 g
- Carbohydrate: 65.8 g
- Sugar: 4.4 g
- Sodium: 810.7 mg
- Fiber: 16.5 g
- Protein: 23.7 g
- Calcium: 182.7 mg
- Iron: 6 mg
- Potassium: 1283.6 mg
PREPARATION
- Warm Olive Oil (optional): Gently heat olive oil in a saucepan over medium heat.
- Sauté Garlic: Add minced garlic and cook for about 1 minute until it becomes fragrant, don’t allow it to brown.
- Combine Beans And Broth: Stir in the rinsed navy beans and pour in vegetable broth or water.
- Wilt Kale: Add chopped kale and simmer for 6 to 8 minutes until the leaves are tender yet still bright.
- Finish with Lemon: Just before serving, stir in the lemon juice and season with salt and pepper if desired.
PREP TIME
5 minutes
COOKING TIME
10 minutes
TIPS
- Even Heat: Keep heat at medium to avoid overcooking the garlic.
- Broth Concentration: Use vegetable broth for a richer taste or water for lighter clarity.
- Well-Rinsed Beans: Ensure beans are thoroughly rinsed to remove canning residue.
- Fresh Lemon: Add lemon juice at the end to preserve brightness and vitamin C.
- Texture Variation: Mash a few beans against the pot wall for a thicker consistency.
VARIATIONS
- Veggie Boost: Add diced carrot, celery or zucchini for extra colour and bites.
- Herb Infusion: Replace lemon with a sprinkle of thyme or parsley for a different flavour.
- Spicy Version: Stir in a pinch of red pepper flakes or smoked paprika for warmth.
- Creamy Finish: Swirl in a spoonful of coconut milk or oat cream for silkiness.
- Grain Addition: Serve over quinoa, barley or rice for a heartier meal.
PREPPING AND STORAGE
- Refrigeration: Let the soup cool fully before transferring to an airtight container. Store in the fridge for up to 4 days.
- Freezing: Portion into freezer-safe containers and freeze for up to 2 months. Thaw overnight before reheating.
- Reheating: Gently warm on the stove with a dash of broth or in a microwave on medium heat, stirring halfway.
- Flavour Tip: The soup tastes even better the next day as flavours fully meld, making it a smart make-ahead meal.