Meatless Monday Recipe – Two Bean Soup with Kale

Going meatless once a week may reduce your risk of preventable chronic diseases such as obesity, cardiovascular disease, diabetes, and cancer due to reducing your intake of total fat and increasing intake of healthy alternatives. Just going meatless is not enough to reduce your risk, but it is a great step in the right direction. Preventing chronic diseases is nutrition as well as lifestyle related. (

3 tablespoons olive oil
1 cup chopped onion
1/2 cup chopped carrot
1/2 cup chopped celery
1/2 teaspoon salt, divided
2 garlic cloves, minced
4 cups vegetable broth, divided
7 cups stemmed, chopped kale (about 1 bunch)
2 (15-ounce) cans no-salt-added cannellini beans, rinsed, drained, and divided
1 (15-ounce) can no-salt-added black beans, rinsed and drained
1/2 teaspoon freshly ground black pepper
1 tablespoon red wine vinegar
1 teaspoon chopped fresh rosemary

1. Heat a large pot over medium-high heat. In olive oil, sauté onion, carrot, and celery for about 6 minutes or until tender. Stir in 1/4 tsp salt and garlic and cook for one minute.
2. Add in 3 cups vegetable broth and kale. Bring to a boil, cover, reduce heat, and simmer 3 minutes or until kale is crisp-tender.
3. Place half of cannellini beans and remaining 1 cup vegetable broth in a blender and process until smooth.
4. Add blended bean mixture, remaining cannellini beans, black beans, and pepper to soup. Bring to a boil, reduce heat, and simmer 5 minutes. Stir in remaining 1/4 tsp salt, vinegar, and rosemary

Yield: 6 servings

Nutrition Information per Serving: 250 calories, 10.4 g fat, 1.4 g saturated fat, 11.8 g protein, 30.5 g carbohydrate, 9.2 g fiber, 0 mg cholesterol, 593 mg sodium

Cooking Light, October 2009



Filed under Nourish the Body

4 responses to “Meatless Monday Recipe – Two Bean Soup with Kale

  1. kale is a very underrated ingredient!

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