Bean-Kale Soup: An Eco-friendly, Nutritious Soup Recipe

By | June 27, 2012 at 11:53 am | No comments

Want to lessen your environmental impact, reduce animal suffering and improve your health? You can do it one plant-based meal at a time!

The ecolutionizing powers of a veggie diet are many: fewer methane, nitrous oxide and other greenhouse gas emissions; reduced water depletion;  less deforestation for cattle grazing, resulting in less soil erosion and  fewer threatened plant and animal species; reduced air and water pollution; and immeasurably reduced animal suffering. Plus, you’ll gain the health, energy and vitality needed to fight the good fight!

Below is just one of infinite delicious and nutritious veggie meal options. Hearty and satisfying, this Bean & Kale soup is also a nutritional powerhouse made with ingredients that heal and energize. In twenty minutes, you’ll have a big batch that you can freeze and reheat. Happy eating!

Bean & Kale Soup


4 cups low sodium vegetable broth
8 large garlic cloves, minced or crushed
1 med. yellow onion, chopped
4 cups raw kale, remove the tough center stem (or 10 oz. frozen
chopped kale, thawed and squeezed to remove water)
1 cup parsley
2 15-oz. cans white beans, such as cannellini or navy, undrained
(about 3 cups)
4 plum tomatoes
2 tsp. dried Italian herb seasoning (or 1 tsp. each dried thyme
and rosemary)
Salt and pepper to taste


1. In a large pot, heat water. Add garlic and onion. Sauté until
soft. Add kale and sauté, stirring until wilted. Add 3 cups of
broth, 2 cups of beans, and all of the tomato, herbs, salt and
pepper. Simmer 5 minutes.

2. In blender or food processor, mix the remaining beans and
broth until smooth. Stir into soup to thicken.

3. Simmer 15 minutes. Ladle into bowls. Sprinkle with chopped
parsley. Serves 8.

Why this soup is a nutritional superstar:

Kale, King of the leafy greens!

Kale is a rich source of fiber, calcium, vitamins A, C and K, and over 45 different phytonutrients. It’s often used by natural healers to detoxify blood and lower cholesterol.

Garlic & Onion: Adding more than just flavor!

Garlic and onions contain powerful anti-inflammatory and antioxidant properties that natural healers have long used to aid in the treatment of cancer, high blood pressure, arthritis, and digestive issues.

Beans: The hardest-working protein source around!

Whether you used cannellini or navy beans, both are hardworking legumes that are low in fat and loaded with fiber and protein, making them essential to maintaining a healthy weight. Also rich in thiamine, iron, folate and trytophan, these beans are often used as a natural treatment for high blood sugar and depression.


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