White Bean and Kale Soup Recipe

White Bean and Kale Soup Recipe | The Crafty Kitty
This wonderfully light and filling white bean and kale soup recipe, serves two and is vegan and gluten free with soya free options (omit items marked with **).

Ingredients

  • 1 can of cannelini beans (400g/235g drained weight), drained and rinsed
  • 500ml of vegetable stock
  • 2 shallots, diced
  • 3 cloves garlic, minced
  • 2 tbsp white miso**
  • 60g minced kale
  • 1/2 tsp dried thyme
  • 1 tbsp nutritional yeast
  • 1 large carrot, diced
  • black pepper & chilli flakes
  • 1 tsp dairy free spread

Melt dairy free spread in saucepan and saute shallots, garlic and carrot for 4-8 minutes. Use a little water or veg stock, if it starts to stick

Add beans, thyme and vegetable stock and simmer for 5-10 minutes, check to make sure that carrots are tender.

Turn off heat and stir through kale, nutritional yeast and miso** (if using).

Season to taste with black pepper and ground chilli flakes.

Serves 2
Approximately 215 calories per serving (not including tofu)

Optional topping suggestion
120g baked tofu**

Press and cube firm tofu. Toss in 1 tbsp tamari sauce. Bake at 175C for about 20-30mins, turning at least once.

Nutritional notes
Kale is a great source of Vit K, Vit A and Vit C and also contains B Vitamins and Minerals.
Cannelini Beans are a great source of protein, fibre iron and B Vitamins and Minerals.
Nutritional Yeast is another great source of B Vitamins and minerals.
The fermentation process used to create miso, makes it an enzyme and antioxidant rich food.

Leave a Reply