Ingredients
- Olive Oil: 2 tablespoons (Extra virgin recommended for flavor)
- Onion: 1 medium yellow or white onion, finely chopped (about 1 – 1.5 cups)
- Carrots: 1-2 medium carrots, peeled and diced (about 1 cup)
- Celery: 1-2 celery stalks, diced (about 1 cup)
- Garlic: 4-5 cloves, minced (about 1.5 tablespoons) – Adjust to your preference!
- Dried Herbs: 1 teaspoon dried oregano, ½ teaspoon dried thyme, OR 1.5 teaspoons Italian seasoning blend
- Red Pepper Flakes: ¼ teaspoon (optional, for a gentle warmth)
- White Beans: 2 cans (15-ounce each) cannellini beans or Great Northern beans, rinsed and drained
- Vegetable Broth: 4 cups (32 ounces) low-sodium vegetable broth (or chicken broth if not vegetarian)
- Kale: 1 bunch Lacinato (Tuscan/Dinosaur) kale or curly kale, stems removed and leaves roughly chopped (about 5-6 cups packed)
- Lemon Juice: 1-2 tablespoons fresh lemon juice (from about ½ a lemon)
- Salt: ½ teaspoon kosher salt, plus more to taste
- Black Pepper: ¼ teaspoon freshly ground black pepper, plus more to taste
- Optional Toppings: Grated Parmesan cheese, crusty bread for dipping, extra virgin olive oil drizzle, fresh parsley (chopped)
Instructions
- Sauté the Aromatics (Build the Flavor Base – Approx. 5-7 minutes):
- Place a large pot or Dutch oven over medium heat. Add the 2 tablespoons of olive oil and let it heat up for about 30 seconds until it shimmers slightly.
- Add the chopped onion, diced carrots, and diced celery (this trio is known as a mirepoix and is fundamental to many soups and stews).
- Stir occasionally and cook until the vegetables begin to soften and the onion becomes translucent, about 5-7 minutes. Don’t rush this step; softening the vegetables releases their natural sweetness and builds the first layer of flavor. Adjust the heat if they start to brown too quickly.
- Bloom the Aromatics and Spices (Wake Up the Flavors – Approx. 1 minute):
- Add the minced garlic, dried oregano/thyme (or Italian seasoning), and the optional red pepper flakes to the pot.
- Stir constantly for about 30-60 seconds until the garlic is fragrant. Cooking the garlic and dried herbs briefly in the hot oil helps to “bloom” their flavors, making them more potent and aromatic. Be careful not to burn the garlic, which can turn bitter.
- Add Beans and Broth (Combine the Core – Approx. 1 minute):
- Pour in the rinsed and drained white beans and the 4 cups of vegetable broth.
- Add the ½ teaspoon of kosher salt and ¼ teaspoon of black pepper. Remember, you can always add more salt later, but you can’t take it away! Starting with less is wise, especially since canned beans and broth can have varying sodium levels.
- Stir everything together well to combine.
- Simmer Gently (Meld the Flavors – Approx. 10 minutes):
- Increase the heat to medium-high and bring the soup to a gentle simmer. Don’t bring it to a rolling boil.
- Once simmering, reduce the heat to low or medium-low, just enough to maintain a gentle bubble.
- Cover the pot partially (leaving a small gap for steam to escape) or fully, and let the soup simmer for about 10 minutes. This allows the flavors to meld together beautifully. The beans will soften further and absorb some of the broth’s flavor.
- Wilt the Kale (Add the Greens – Approx. 3-5 minutes):
- Uncover the pot. Add the chopped kale to the soup. It might seem like a lot of kale at first, but it will wilt down significantly. You may need to add it in batches, stirring it in as it wilts to make room for more.
- Stir the kale into the hot broth. Continue to simmer gently, uncovered, for another 3-5 minutes, or until the kale is tender but still vibrant green. Lacinato kale will cook slightly faster than curly kale. Avoid overcooking the kale, as it can become mushy and lose its bright color.
- Finish and Season (Brighten and Perfect – Approx. 1 minute):
- Turn off the heat.
- Stir in the 1-2 tablespoons of fresh lemon juice. Start with 1 tablespoon, taste, and add more if desired. The lemon juice is crucial – it brightens all the flavors and cuts through the richness of the beans, making the soup taste fresh and lively.
- Taste the soup carefully. Adjust seasoning as needed, adding more salt, black pepper, or even a pinch more red pepper flakes if you like.
- Serve and Enjoy!
- Ladle the hot soup into bowls. Garnish with your favorite toppings (see “How to Serve” section below) and serve immediately.
Nutrition
- Serving Size: One Normal Portion
- Calories: 280-350