This white bean soup packs the flavor with white beans, roasted garlic, kale, lemon, thyme. Perhaps the perfect medley for a comforting fall dinner.
You can use any white beans but I prefer cannellini beans (white kidney beans) because they tend to be a little more firm and hold up better during cooking. Roasting the garlic takes a little extra time, but the flavor is beyond worth it. Try roasting your garlic ahead of time to cut the recipe time down to just 20 minutes! Oh and not feeling kale? No worries, sub in some fresh spinach instead. This recipe pairs well with crusty sourdough, fuzzy socks and a nice Netflix move!
#1 Question ask of vegans: “Where do you get your protein?” My response, “where do you get your fiber?”
97% of Americans are fiber deficient. Dietary fiber comes only from whole plant foods. High fiber foods not only make you feel full longer but aid in the digestive processes, assist in regulating cholesterol, and help maintain a healthy gut microbiome.
Conclusion: Eat more plants, like kale…kale is not only an excellent source of fiber, it also packs powerful antioxidants, iron, Vitamin K, Vitamin C, Vitamin A, and Omega-3 fatty acids.
White Bean Soup with Roasted Garlic and Kale
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Serves: 4
Ingredients
- 1 bulb garlic
- 1 Tbsp extra virgin olive oil
- 1 white onion
- 2 large celery stalks
- 2 15 oz. cans white beans, drained and rinsed
- 2 cups vegetable stock
- 1 lemon, juice & zest
- 2 Tbsp fresh thyme
- 1 cup dairy-free milk of choice
- 3 cups kale, roughly chopped
- Freshly ground salt and black pepper to taste
Instructions
- To roast the garlic, preheat oven to 400 degrees. Cut the top portion of the garlic bulb off to expose the top of the cloves, leaving the paper in tact. Drizzle 1 tablespoon of olive oil on the garlic bulb, letting the oil sink into the cloves. Wrap the garlic bulb tightly in aluminum foil and roast for 30 minutes or until cloves are soft and lightly browned.
- Heat a large pan over medium heat, saute onion and celery with a little vegetable stock until celery is bright green. Approximately 5 minutes.
- Add beans, vegetable stock, lemon juice and zest, thyme, milk alternative, and roasted garlic. Cook over medium for approximately 15 minutes.
- Remove 2 cups of the veggies from the pot using a slotted spoon, set aside. Blend remaining soup in a blender or with an immersion blender.
- Add the reserved veggies back to the soup along with kale and salt and pepper. Cook for a few minutes until kale is wilted. Serve with a little extra fresh thyme and lemon zest.
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