White Bean & Kale Soup

· Blog

It's winter time and there's nothing like a hearty bean and vegetable soup to make us feel warm and cozy.

This is a great recipe, adapted from Forks over Knives, that provides all the amazing benefits of beans, veggies and dark leafy greens in a wonderfully flavourful combination. And keep in mind the wide range of benefits that beans offer. They're not just delicious in this soup, but they support our health, longevity and natural weight loss.

They have lots of fibre, so they're

  • Heart healthy, lowering cholesterol and triglycerides
  • They feed the microbiome, increasing our immune response and adding vitamins and minerals from within our gut
  • Very low on the glycemic index, keeping our blood sugar level healthy
  • Help reduce risk of cancer
There's almost no fat, only 2%-3%, which also contributes to stable blood sugar regulation and no weight gain. (This recipe includes Hemp Hearts that add a healthy Omega-3 source)
Beans are also a good source of protein with 14 grams per cup, which is equivalent to 2 ounces of chicken, meat or fish. And the protein in beans, like all plant based protein, is proving to be healthier because it comes with lots of fibre (zero fibre in animal products), no saturated fat or cholesterol, and processed meat is now considered carcinogenic and grilled meat may be too. Yikes!
Plant protein is also shown to reduce inflammation, whereas animal protein increases it.

So, it's hard to argue with the healthy (and delicious) benefits of beans.

Join us to hear more:

We just had the soup for lunch and it was delicious! Give it a try. It's a whole meal in one dish. We always like the simplicity of that.


To your Amazing Health,
Connie and Bill

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White Bean & Kale Soup (Serves 4) *Adapted from Forks Over Knives

  • 3 cups cooked lima, or butter beans, or cannellini beans (two 15 ounce cans drained)
  • 5 cups vegetable stock or filtered water
  • 1 large onion, diced
  • 3 cloves garlic, minced
  • 3 large carrots, cut in chunky rounds
  • 1 bunch kale, tear leaves away from stems and finely dice top of stems
  • ¼ teaspoon dried thyme            
  • ½ teaspoon turmeric
  • ½ teaspoon red pepper flakes
  • 1 teaspoon sumac (optional)
  • Ground black pepper to taste
  • 1/3 cup hemp hearts
  • ½ lemon, juiced

Add onion, garlic and carrots to vegetable stock in a large pan. Cook until all are tender (approximately 10 minutes).

Add cooked beans, kale and spices. Cook until kale is tender (approximately 10 minutes).

Take pan off stove. Add hemp hearts and lemon juice. Stir well and serve.