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RECIPES: VEGAN SOUPS

KALE & WHITE BEAN SOUP

May 10, 2020 by Renee Tavoularis

KALE & WHITE BEAN SOUP

This quick soup helps keeps you feeling satisfied with a combination of plant-based protein from both the kale and white beans. Additionally, both key ingredients contain high levels of fiber which can help you manage your blood sugar levels and lower your cholesterol.

SERVES 4
30 MINUTES
9 INGREDIENTS
VEGAN
GLUTEN-FREE

Ingredients

1 cup diced yellow onion
½ cup diced celery
½ cup diced carrot
1 clove garlic, minced
2 tablespoons olive oil
2 tablespoons tomato paste
5 cups water
½ teaspoon dried basil
1 15 ounce can chickpeas, drained and rinsed
4 cups kale, stems removed and roughly chopped 

Instructions

  • In a large pot, add the oil and heat over medium heat. Add the onion and carrots to the pot and sauté for 5 minutes.
  • Add the celery and garlic and continue to sauté for another 3 minutes.
  • Place the tomato paste, chickpeas and basil into the pot and stir to combine before adding the water. Let come to a low boil before reducing the heat to low and stirring in the kale.
  • Simmer the soup for 10 more minute or until the kale is gently wilted. Remove from heat and serve.
  • Store leftovers in an airtight container in the refrigerator for up to 5 days.

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