• Delilma Nutrition

Kale and Cannellini Bean Soup

Benefits: Plant-based, high protein, good source of vitamin K, high in fibre and vitamin C


1 small yellow onion

1 medium sweet potato

2 cups cannellini beans {please soak overnight}

3 carrots

4 garlic cloves, peeled

4 tablespoons olive oil

5 ribs celery

6 cups water

6 kale leaves

salt and pepper to taste


  1. Cook beans as per instructions

  2. Rinse and wash the produce

  3. Dice the onion, slice the celery and carrots in ¼ inch rounds, mince the garlic, chop the kale

  4. Peel and dice the sweet potato.

  5. Heat 2 tablespoons olive oil in a large soup pot

  6. Add onions, carrots, and celery

  7. Cook until vegetables are softened, stirring occasionally, about 5 minutes

  8. Once beans are cooked add the beans and 6 cups water to the pot with the vegetables and cook for 10 minutes.

  9. Strain out 1.5 cups of the beans and vegetables with minimal liquid, set aside

  10. Carefully pour the remaining broth into a blender and blend until you have a smooth consistency

  11. In the soup pot, heat 2 tablespoons of olive oil over medium-low heat

  12. Add the garlic, cook for 2 minutes and then add the kale, bean puree and sweet potato

  13. Bring to a boil, then cover and reduce heat to low until potato is tender

  14. To serve, spoon soup into bowls and top with remaining beans and vegetables


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