4/15/13

Meatless Monday Recipe Idea: Three Bean and Kale Vegetable Soup


By on 4/15/2013 01:13:00 PM


Soups and stews are frequent Meatless Monday visitors to our family’s table.  I can use up a mismatched assortment of fresh vegetable odds and ends or take advantage of convenient, canned foods for a quick, vegetable soup in less than an hour.  The family has a hearty, healthy meatless meal that seems like I spent hours in the kitchen.  It makes a huge pot of soup, so we are able to serve leftovers for lunch on Tuesday, as well!  I'm also sharing this recipe in the Blogging from A to Z Challenge. Today,  M is for Meatless Monday!

Ingredients for  Three Bean and Kale Vegetable Soup Recipe
2 tsp. Butter
2 tsp. Olive Oil
1 Medium Yellow Onion, diced
1 ¼ c. Celery with Leaves, diced
1 c. Carrots, diced
2 cloves Garlic, Minced
1 (15 oz.) Can of Black Beans
1 (15 oz.) Can of Great Northern Beans
1 (15 oz.) Can of Garbanzo Beans
4 C. Vegetable Stock (organic from a carton or homemade)
1 (16 oz) Pkg. Frozen Mixed Vegetables for Soup (or a combination of freshly chopped carrots, celery, potatoes, green beans, peas, lima beans, okra, etc.)
¼ tsp. Black Pepper
¼ tsp. Thyme
1 Bay Leaf
3 c. Kale, chopped and tightly packed

Instructions for  Three Bean and Kale Vegetable Soup Recipe
Saute the fresh vegetables.  In a soup pot, melt the butter and heat with olive until hot—but, not smoking.  Add the onions, carrots, and celery.  (If you are using fresh vegetables instead of frozen ones, add those vegetables now too and use an extra teaspoon each of butter and olive oil.)  Saute over medium heat until vegetables are tender, about 3-5 minutes.  Add the garlic and cook a minutes more.   

Build the soup.  Stir in the canned beans, spices, frozen vegetables (if using) and vegetable stock.  Heat to boiling, reduce heat, cover and simmer for 30-40 minutes.  Add the kale, cover and simmer for an additional  minutes.  Remove the bay leaf before serving.  I use low sodium beans or homemade bean leftovers--with little sodium--but, I still find it "salty" and do not add extra salt.  You may prefer to add a little salt to taste.

Garish and serve.  Garnish the soup with shredded Parmesan cheese or Mozzarella cheese, if desired, or garlic toasted croutons.  Serve warm.  Sometimes, I also tear up chunks of a Tuscan style bread, place in the bottom of the bowl and ladle the soup over the bread to serve.

About Angela

Angela is a freelance writer and blogger, blessed with 3 daughters, 4 cats, 1 needy dog, and 1 very supportive husband.

3 comments :

  1. We have recently become great soup lovers. I love how you can through almost anything into one and make it taste amazing. We haven't tried kale yet but I've been wanting to introduce the family to it. This may be the perfect way to do that.

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  2. I love soup when it's cold out! Thanks for sharing at Food on Friday!

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  3. This sounds and looks delicious! Thanks for linking up at Sweet and Savoury Sunday, stop by and link up again this weekend!

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