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Image by Mariana Medvedeva
  • Writer's pictureLisa Smith

Healthy Lunch Recipe: Quick Bean Soup

Updated: Apr 9


white bean lemon kale soup in a bowl


This nourishing White Bean and Lemon Kale Soup is not only bursting with flavours but also packed with wholesome nutrition.


The combination of creamy white beans, vibrant kale, aromatic herbs, garlic, leeks, and carrots creates a harmonious medley of flavours that will leave you craving more. Not only is this soup delicious, but it also offers numerous health benefits, making it a perfect addition to your nutritious diet.


By combining these nutritious ingredients, this White Bean and Lemon Kale Soup Recipe provides a wholesome and delicious meal that nourishes your body and satisfies your taste buds. Enjoy this comforting soup as a lunch or light dinner option, knowing that you are treating yourself to a nutritious and flavoursome dish.



White Bean and Lemon Kale Soup Recipe


Ingredients:


  • 2 tablespoons olive oil

  • 1 leek, sliced

  • 3 cloves garlic, minced

  • 2 carrots, diced

  • 4 cups vegetable stock

  • 2 cups kale, stems removed and chopped

  • 2 cans white beans, drained and rinsed

  • 1 teaspoon dried thyme

  • 1 teaspoon dried oregano

  • Juice of 1 lemon

  • Salt and pepper to taste



Instructions:


  1. Heat the olive oil in a large pot over medium heat. Add the sliced leek and sauté until it becomes tender and slightly golden.

  2. Stir in the minced garlic and diced carrots, and cook for an additional 2 minutes until the garlic becomes fragrant.

  3. Pour in the vegetable stock and bring the mixture to a gentle boil. Reduce the heat to low and simmer for about 10 minutes, allowing the flavours to mingle together.

  4. Add the chopped kale to the pot and cook until wilted, usually for about 5 minutes.

  5. Stir in the drained and rinsed white beans, dried thyme, and dried oregano. Simmer for another 5 minutes to allow the flavours to combine.

  6. Squeeze in the juice of one lemon, which adds a refreshing tanginess to the soup. Season with salt and pepper to taste, adjusting the flavours according to your preference.

  7. Remove the soup from the heat and let it cool slightly before serving. Ladle the soup into bowls and garnish with fresh herbs such as parsley or a squeeze of lemon, if desired. Enjoy!



Nutrition Benefits:


  • White Beans: White beans are a fantastic source of plant-based protein and are rich in dietary fibre, which promotes digestive health and helps regulate blood sugar levels. They are also packed with essential minerals like iron and potassium.

  • Kale: Kale is a nutritional powerhouse, packed with vitamins A, C, and K. It is also an excellent source of fibre, antioxidants, and minerals like calcium and magnesium. Kale supports heart health, boosts the immune system, and aids in detoxification.

  • Garlic: Garlic not only adds a wonderful flavour to dishes but also provides numerous health benefits. It contains compounds that boost the immune system, improve heart health, and may have anti-inflammatory and antimicrobial properties.

  • Leeks: Leeks are a milder cousin of onions and offer a unique flavour to the soup. They are a great source of vitamins A and K, as well as folate. Leeks also contain antioxidants that support healthy digestion and may have anti-cancer properties.

  • Carrots: Carrots are rich in beta-carotene, a precursor to vitamin A, which is essential for good vision. They are also a good source of dietary fibre and provide antioxidants that support overall health.


Here are some more healthy bean soup recipes for you to try. Take a look at my other healthy recipes.

If you would like to find out more about how a personalised nutrition programme can help you book a free health review with Lisa at Cheshire Nutrition, based in Manchester. Online consultations are available.

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