Smoky White Bean Kale Soup
In the cooler months, a bowl of smoky white bean and kale soup offers warmth and nourishment. A robust blend of creamy cannellini beans, tender kale, and aromatic vegetables forms the base, while ingredients like garlic, celery (how long does celery last?), carrots (how long do carrots last?), and onions meld to create a depth of flavor. This delicious soup captures the essence of comfort food, grounded in the nutrition-packed profiles of leafy greens and fiber-rich legumes. The addition of a bay leaf, sprigs of fresh thyme, and a hint of sweet paprika contribute to the soup's distinctive character.
The preparation starts with sautéing onions and garlic in olive oil over medium heat until they are soft and fragrant, which sets the foundation for the soup's savoriness. A Dutch oven is the ideal vessel for this kind of soup-making, allowing the flavors to develop fully as the ingredients simmer together. The process involves combining the vegetable stock with the beans and bringing the mixture to a boil, followed by a reduction in heat to allow it to simmer and the flavors to blend. For the smoky flavor reminiscent of a fireside gathering, some opt to include ingredients like smoked paprika or bits of bacon, although the latter is optional, especially for those who prefer a plant-based meal.
Completing the savory experience requires incorporating the kale and cooking it just until it becomes tender and vibrant green, preserving its nutrients and color. The soup can be left chunky, or some of it can be puréed to add a creamy texture without the addition of cream. A final seasoning with salt, a teaspoon black pepper, and a squeeze of lemon juice balances the hearty flavors, making the white bean and kale soup not just a meal but an experience—a testament to how simple ingredients can be transformed into a soup that satisfies both the palate and the body.
Recipe Overview
This section provides a concise walkthrough of the essentials to create a comforting Smoky White Bean Kale Soup, featuring a harmonious blend of white beans and kale, enriched with a smoky undertone. The recipe is structured into key components to ensure a smooth cooking experience.
Ingredients
Cannellini beans: 2 cans (Rinse before use)
Kale: 1 bunch (Chopped)
Carrots: 2 medium (Diced)
Celery: 2 stalks (Diced)
Yellow Onion: 1 whole (Finely chopped)
Garlic: 3 cloves (Minced)
Bay Leaf: 1 leaf
Vegetable Stock: 4 cups (Substitute with chicken stock if preferred)
Sea Salt: 1 tsp (Adjust according to taste)
Black Pepper: 1 tsp (Freshly ground)
Olive Oil: 2 tbsp
Sweet Paprika: 1 tbsp (To impart smoky flavor)
Fresh Thyme: Several sprigs (To taste)
Lemon Juice: Optional (For finishing)
Preparation Steps
Prepare all the vegetables by washing and appropriately chopping or dicing them.
Rinse the cannellini beans thoroughly under cold water.
For the kale, remove any tough stems and roughly chop the leaves.
Cooking Techniques
Sautéing the Base: In a Dutch oven or large soup pot, heat the olive oil over medium heat and sauté the onion, carrots, and celery until they start to soften. Incorporate minced garlic, careful not to let it brown, to maintain its aromatic quality.
Building the Flavor: Stir in sweet paprika and a pinch of kosher salt, letting the spices toast briefly before adding the beans to combine the flavors together.
Simmering: Pour in the stock, add the bay leaf, and fresh thyme, and bring to a simmer. Cook on medium-low heat to allow the flavors to meld together.
Finishing Touches: Add the chopped kale to the pot, simmering until it is tender but still vibrant in color. Optionally, a squeeze of lemon juice can be added for a bright finish. Adjust seasoning with sea salt and black pepper to taste, then serve the hot soup, ensuring a hearty and nutritious meal.
Nutritional Information
Smoky White Bean Kale Soup is a blend of wholesome ingredients that offer a hearty and nourishing meal. In terms of nutritional content, this soup is generally high in fiber due to the presence of cannellini beans and kale—a leafy green known for its health benefits.
Calories: A typical serving size of 1 cup (245 g) of White Bean & Kale Soup contains approximately 110 calories.
Fat: It carries a low amount of fat, with only about 9 calories from fat, which is roughly 8.2% of the total caloric content.
The soup garners its protein content from white beans, such as cannellini or northern beans, which are not only rich in protein but also provide essential minerals like iron and magnesium.
Carbohydrates:
Fiber: The beans and vegetables contribute to the dietary fiber in the soup, supporting digestive health.
Sugars: Any natural sugars in this soup come from vegetables like carrots and onions, and these are typically minimal.
Vitamins and Minerals: Kale, a key ingredient, is a significant source of vitamins A, C, and K. Meanwhile, garlic and onions add to the soup's vitamin and mineral profile, enhancing the nutritional value while contributing to the flavor profile.
Seasonings:
Salt is often added for taste; however, the amount can be adjusted based on dietary needs or preferences.
Herbs like thyme, along with bay leaf, impart flavor without adding calories.
For those seeking a lower sodium option, low-sodium stocks or broths can be used. Additionally, the soup can be customized with different vegetables, which may alter the nutritional content slightly but can provide a broader spectrum of nutrients.
Serving and Pairing Suggestions
When it comes to enjoying Smoky White Bean and Kale Soup, maximizing its flavors and textures is key. Serving the right accompaniments and ensuring proper storage can elevate the meal and prolong the enjoyment of leftovers.
Accompaniments
Bread: A crusty slice of artisanal bread or a warm, toasted baguette is ideal for dipping into the hearty soup.
Salad: A simple green salad with a vinaigrette dressing complements the smokiness of the soup without overpowering it.
Protein: Add grilled chicken or smoked sausage to the side for a protein boost that aligns with the soup's smoky flavor.
Garnish: Enhance the soup with a sprinkle of fresh herbs, such as thyme, or a tablespoon olive oil before serving. A squeeze of lemon juice can also add a refreshing zest.
Leftovers & Storage
Cool Down: Allow leftover white bean soup to cool to room temperature before storing.
Refrigerate: Transfer to an airtight container and store in the refrigerator for up to 3-4 days.
Freeze: For longer storage, freeze the soup in freezer-safe containers or bags for up to 2-3 months.
Reheat: When ready to serve again, gently reheat on the stove over medium heat to maintain texture and flavor integrity. Add additional broth if needed to adjust consistency after thawing.
Tips and Variations
Creating a delicious Smoky White Bean Kale Soup offers room for personalization and a few key points will ensure its success.
Soup Variations
Beans: While cannellini beans are commonly used, one can also opt for northern beans or even dry beans soaked overnight.
Vegetables: Consider adding medium carrots or stalks of celery for extra flavor and nutrition.
Meat Options: For a non-vegetarian twist, incorporate diced bacon or smoky kielbasa to enhance the smoky flavor.
Leafy Greens: While kale is traditional, swapping it out for spinach or Swiss chard can offer a different taste and texture.
Cooking Tips
Pot Choice: Use a dutch oven or a heavy soup pot to ensure even cooking over medium to medium-high heat.
Herbs for Flavor: Fresh thyme and a bay leaf added during cooking will infuse the soup with aromatic depth.
Achieving Smokiness: Adding sweet paprika, a dash of liquid smoke, or using smoked salt can intensify the smoky notes.
Sautéing: Begin by sautéing yellow onion, garlic cloves, and any sturdy vegetables like carrots and celery in olive oil until they are softened to build a flavor base.
Finish with Acidity: A squeeze of lemon juice added at the end of cooking can brighten the soup's flavors.
Seasoning: Always season the soup with salt (kosher or sea) and black pepper, adjusting to taste.
