Cheap, Healthy, Delicious: Hearty Kale & White Bean Soup

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As your local food co-op, we’re always looking for ways to help you eat healthy on a budget. So when we find amazing recipes that are cheap to make but incredibly nutritious and delicious, we can’t help getting psyched about it. This recipe for Hearty Kale and White Bean Stew is something of a miracle cure in that regard.

Rich and warming, it’s perfect for letting simmer on the stove as the days grow a little chillier.

Maybe the kale fad is over, but for those who continue to love this super healthy and tasty leaf, it’s never out of fashion. Kale has so much to offer when it comes to health: lots of nutrients, like iron, potassium, and vitamin B6. Plus it has plenty of fiber, which makes it a great for the digestion.

But kale is just one part of this soup. White beans are also high in fiber and rich in antioxidants.

You can make this recipe vegan or not depending on the type of broth you choose (chicken or vegetable). It’s a great dish to make over the weekend to keep for an easy and healthy weekday meal. It’s also very affordable to make, so consider making a huge pot and freezing portions. It will keep!

Hearty Kale and White Bean Stew

Serves 6. Prep time: 20 minutes active; 50 minutes total.

  • 2 cups diced red onion
  • 2 cups diced carrot
  • 2 tablespoons minced garlic
  • 2 cups diced peeled butternut squash
  • 2 cups sliced button mushrooms
  • 3 tablespoons olive oil
  • 4 cups vegetable or chicken stock
  • 4 cups chopped kale, stems removed
  • 1 12-ounce can white beans
  • 1 14.5-ounce can diced tomatoes
  • 2 tablespoons Dijon mustard
  • 1 teaspoon chopped fresh rosemary
  • 1 teaspoon red pepper flakes
  • 1 cup shredded Romano cheese (optional)

Preparation

Heat the olive oil in a large frying pan, add the onions, carrots, garlic, squash and mushrooms and sauté for 5-10 minutes. Transfer the vegetables to an 8-quart stock pot and add the stock, kale, beans, tomatoes, Dijon mustard, fresh rosemary and red pepper flakes. Cover the pot and let cook for additional 20 minutes or until the kale is soft. Top with shredded Romano cheese if desired before serving.

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