Kale, Potato & White Bean Soup {Vegan, High-Protein, Easy}
Prep time
Cook time
Total time
Savor a hearty, satisfying meal while still kickstarting a healthy New Year with this comforting soup. It's packed with classic Tuscan flavors, but also protein, fiber, and nourishment!
Recipe by::
Recipe type: Entree, Soup
Serves: 4 servings
  • 2 teaspoons olive oil
  • 1 medium onion, finely chopped
  • 4 cloves garlic, minced
  • 2 teaspoons minced fresh rosemary leaves
  • 4 cups low-sodium vegetable broth or water
  • 1 pound white or gold potatoes, peeled, cut into small cubes
  • fine sea salt & ground black pepper
  • 1 15-ounce can white beans, rinsed and drained
  • 3 cups coarsely chopped kale (tough ribs removed)
  1. Heat the oil in a large saucepan set over medium heat. Add the onions; cook and stir for 6 to 9 minutes until onions begin to turn brown. Add the garlic and rosemary; cook and stir for 1 minute longer.
  2. Add the broth, potatoes, ½ teaspoon salt and ⅛ teaspoon black pepper. Bring to a low boil, reduce heat to low and simmer uncovered for 30 to 35 minutes until the potatoes are very tender. Using the back of a kitchen spoon, coarsely mash some of the potatoes.
  3. Add the beans and kale to the soup; cook 4 to 7 minutes longer or until kale is wilted and tender. Remove from heat and season to taste with additional salt and pepper, as desired.
Storage: The cooled soup can be stored in an airtight container in the refrigerator for up to 5 days or the freezer for up to 6 months.

Shortcut Tips: Pressed for time? Use any or all of these options (1) Use 1 and ¼ cups (thawed) frozen chopped onions (you can find these in the frozen vegetable section) in place of the medium onion, (2) use 1-1/2 teaspoons garlic powder in place of the chopped garlic, and (3) use 1 teaspoon dried rosemary leaves (crumbled) in place of the fresh rosemary.
Nutrition Information
Serving size: about 1-1/2 cups Calories: 207 Fat: 2.6 g Saturated fat: 0.4 g Carbohydrates: 41.1 g Sugar: 2.7 g Sodium: 397 mg Fiber: 9 g Protein: 9.3 g Cholesterol: 0 mg
Recipe by power hungry at https://powerhungry.com/2019/01/kale-potato-white-bean-soup-vegan-high-protein-easy/