Mainely Dish Recipe Video: Kale and White Bean Soup
Part of the University of Maine Cooperative Extension Expanded Food and Nutrition Education Program (EFNEP) Mainely Dish Recipe Video Series.
Kale and White Bean Soup
Servings: 5 | Serving Size: 1 cup
Before you start, clean your cooking area, wash your hands, wash any fresh fruits and vegetables being used.
Ingredients Needed:
6–8 kale leaves (about 3–4 cups), chopped
1 can (14.5 ounces) white beans, drained and rinsed
1 tablespoon oil – vegetable, canola, or olive
1 tablespoon garlic, minced
1 cup onion, chopped
4 cups low-sodium vegetable or chicken broth
Directions:
Wash and chop kale and onion into small pieces (no larger than ½ inch square.)
Drain and rinse white beans. Set aside.
Heat oil in a soup pot.
Add minced garlic and chopped onions, sauté until translucent.
Add kale to onions and sauté for 3–5 minutes, or until kale is bright green.
Add chicken broth and rinsed and drained white beans, and bring to a boil.
Simmer 10–15 minutes.
Variations:
Make more hearty by adding leftover cooked chopped chicken, turkey, or sweet sausage.
For more information about the EFNEP Program, visit All videos include recipe and instructional PDFs.
#MainelyDish
Creamy white bean & kale soup | cozy one-pot vegan dinner
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Key Moments:
0:00 Introduction
0:12 Prepping ingredients
2:30 How to make a bouquet garnis
2:50 How to freeze fresh herbs
4:02 Cooking White Bean and Kale soup
5:30 How to prepare gremolata
6:48 Blending half of the soup
7:15 Adding chopped kale
8:03 How to serve the soup
Jacques Pépin Makes Kale Soup | American Masters: At Home with Jacques Pépin | PBS
Official website: | #AmericanMastersPBS
Pépin teaches us his recipe for a hearty kale soup with garbanzo beans, tomatoes, and more. I love soup and usually when I do soup, I do a bunch of it because I can freeze it and you know, re-heat it when I need it.
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Black bean soup: so easy, so creamy, so comforting, so delicious!
Black beans s a rich source of protein, fiber, folate, potassium, magnesium, iron, manganese, and B vitamins. It's even naturally gluten-free.
Black beans are rich in antioxidants, which can protect the cells in your body and reduce your risk of conditions like heart disease and cancer. Black beans provide you with the following vitamins and minerals: Vitamin A, Vitamin C.
Servings: 2-3
Total Time: 30 Minutes
INGREDIENTS
2 tablespoons extra virgin olive oil
1 medium red onion, roughly chopped
1 large garlic clove
1 carrot, peeled and roughly chopped
2 stalks of celery
1 (400g) can black beans
3 cups chicken stock (or vegetable broth for vegetarian option)
1 spoon thyme
1 teaspoon smoked paprika powder
1 teaspoons ground cumin
Black pepper & salt
1 tablespoon fresh lime juice
1 chili pepper
5 padron peppers
Handful chopped fresh cilantro
WHITE BEAN & VEGGIE SOUP
Our focus this week is learning & growing. Enjoy the process and the plant power :)
Ingredients:
1 tbsp oil
2 tsp paprika
2 celery sticks, diced
2-3 carrots, diced
1 leek, chopped
900ml vegetable stock
400g (1 can) chopped tomatoes
400g (1 can) butter beans, drained and rinsed
2 tsp dried oregano or rosemary
Salt & pepper
To Serve: Grated parmesan cheese
Easy healthy detox soup - Vegan leek and bean soup!
This video will show an easy detox soup recipe for weight loss - an amazing vegan leek and bean soup! The two main ingredients are (not surprisingly) leeks and white beans, but there's also helpful detox assists from cauliflower and kale.
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Ingredients
- 3 large leeks, white/light green portions only, sliced into rounds (NOTE: leeks are not the same as green onions or scallions, they are much larger, typically 30cm long and 2-3cm in diameter)
- 1 onion, diced
- 3 cloves garlic, diced
- 2-3 tablespoons olive oil
- 1 tablespoon cumin seeds
- 1 teaspoon dried oregano
- 1 bay leaf
- Salt and fresh ground black peppercorn, to taste
- 2 cups frozen or fresh cauliflower
- 1 can white beans (any kind) drained and rinsed
- 1 quart (4 cups) vegetable stock
- 2 leaves of kale, center stems removed and leaves chopped
Directions
- Slice the white and light green parts of the leeks into rounds, dice one onion and 3 cloves garlic
- Preheat a soup pot on medium heat with 2-3 tablespoons olive oil. Add the leeks and onions, coat well with the olive oil and cook until the onions are transluscent.
- Next add the garlic, cumin seeds, oregano, bay leaf, pepper and salt and stir again. Cook for a few more minutes.
- Add the frozen cauliflower and cook with the lid on for 7-8 minutes (less if frozen)
- Drain and rinse a can of white beans then add to the soup pot along with the 4 cups vegetable stock. Stir well, cover and simmer for 20 minutes.
- Add the kale, stir well and cook for a 3-4 minutes until wilted then fish out the bay leaf.
- Depending on the consistency you like, use either an immersion blender (for chunkier) or a full size blender in 2 batches (for smoother).
timestamps
00:00:00 - intro
00:01:09 - Ingredients and prep steps
00:03:14 - Cauliflower health benefits
00:03:50 - Kale health benefits
00:04:12 - waiter there's a fly in my soup joke
00:04:30 - blend the soup
00:04:48 - finished soup