Garlic and Kale Soup

Warm up with a nourishing bowl of Garlic and Kale Soup, a vibrant and wholesome recipe that packs a punch of flavor and nutrition. Featuring tender kale, creamy cannellini beans, and a hearty base of vegetable broth, this soup is elevated by the robust flavors of sautéed garlic, onion, and a touch of red pepper flakes for subtle heat. A squeeze of fresh lemon juice adds brightness, while optional grated parmesan offers a deliciously savory finish. Ready in just 40 minutes with simple, fresh ingredients, this soup is perfect for a cozy weeknight dinner or as a soul-soothing starter. Packed with superfoods like kale and carrots, it’s a healthy and satisfying choice for anyone craving a comforting, veggie-forward meal.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 6 cloves garlic cloves
• 1 medium yellow onion
• 1 large carrot
• 1 stalk celery stalk
• 6 cups vegetable broth
• 6 cups kale
• 0.5 teaspoons red pepper flakes
• 1 teaspoons salt
• 0.5 teaspoons black pepper
• 1 can cannellini beans
• 1 tablespoon lemon juice
• 0 parmesan cheese (optional, for serving)

Directions

Step 1

Prepare the ingredients: Mince the garlic, dice the onion, carrot, and celery, and remove the stems from the kale, chopping the leaves into bite-sized pieces.

Step 2

Heat the olive oil in a large pot over medium heat.

Step 3

Add the minced garlic, diced onion, carrot, and celery. Sauté for 5–7 minutes, stirring occasionally, until the vegetables soften and the onions become translucent.

Step 4

Stir in the red pepper flakes, salt, and black pepper. Cook for 1 minute to toast the spices.

Step 5

Pour in the vegetable broth and bring the mixture to a gentle boil.

Step 6

Add the chopped kale to the pot, stirring to incorporate it into the broth. Reduce the heat to a simmer and let cook for 10 minutes, or until the kale is tender.

Step 7

Rinse and drain the cannellini beans, then stir them into the soup. Simmer for an additional 5 minutes to warm the beans through.

Step 8

Taste the soup and adjust seasoning as needed. Add the lemon juice and stir to combine.

Step 9

Ladle the soup into bowls and sprinkle with freshly grated parmesan cheese, if desired. Serve hot and enjoy!

Nutrition Facts

Serving size	2250.3 grams (2250.3g)

Amount per serving	% Daily Value*
Calories	1291

Total Fat 44.50g	57%
Saturated Fat 8.10g	41%
Polyunsaturated Fat 8.00g
Cholesterol 4mg	1%
Sodium 7030mg	306%
Total Carbohydrate 174.70g	64%
Dietary Fiber 41.30g	148%
Total Sugars 30.30g
Protein 56.40g	113%

Vitamin D 2IU	10%
Calcium 855mg	66%
Iron 17mg	93%
Potassium 4720mg	100%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 30.2%

Protein: 17.0%

Carbs: 52.7%