photo by foxrosser
In my last post I wrote about how to eat healthier with a whole foods plant-based diet. Whether you choose to switch to this kind of diet entirely or whether you want to just start taking small steps towards eating healthier, this soup recipe is a great place to start! And if you’re trying to lose weight, this is definitely one of the best things you can eat. It’s a whole meal in one pot.
Savory Bean and Kale Soup Recipe
3 Tbsp Olive Oil
1 medium-large onion chopped
1/2 red bell pepper diced
8 oz sliced mushrooms
2-3 cloves garlic or 1 elephant clove shredded or finely chopped
6 tomatoes diced/chopped (or 2 15 oz. cans chopped tomatoes)
1/2 cup white cooking wine (I like Rene Junot)
1/2 hot pepper flakes (more if you like spicier)
2 (15 oz.) cans of beans (use your favorite – I like black eyed peas and white beans)
4 cups water + 1 vegetable bullion cube (or vegetable broth)
1 small can tomato paste
1 pound chopped kale (I use green, but you can also use flowering)
salt & pepper to taste
2-3 Tofurky Beer Brats – chopped into small pieces. (These are Vegan and they taste amazing!)
If you like to eat your soup with crakers, try these healthy ones, Millet & Flax Chips. Also Mary’s Gone Crackers. They have many unbelievable healthy and yummy crackers. They are so healthy, low fat, and delicious, you absolutely won’t believe that they are good for you! (Mary’s crackers are available in bulk through Amazon. When you see how good they taste you’ll want to order them this way!
For best results, prep all ingredients before cooking.
In large soup pot, saute onion in olive oil on med-high heat until soft. Add bell pepper and mushrooms and saute until mushrooms are cooked.
Add chopped garlic and saute on medium heat for 30-60 seconds stirring continually so it doesn’t get burned. Immediately add the diced tomatoes and white cooking wine. Bring to boil at med-high heat and reduce for 5-10 minutes. Next add the beans and cook to infuse flavor into beans for about 5-10 minutes on medium or lower heat. Stir as needed.
Stir tomato paste into one cup of the water or vegetable broth in a separate bowl. Add dissolved tomato paste to your soup. Add hot pepper flakes and the rest of vegetable broth. Add chopped kale a handful at a time. Each time use a spoon to push it down into the pot and stir it in. It will feel like it won’t all fit it, but it will as it all wilts down. Add salt and pepper to taste. Cook for another 10-20 minutes depending on how well cooked you like your kale.
Add chopped Tofurky Beer Brats if you like having a sausage flavor in your soup.
Serve and enjoy!
I always experiment a little when I cook, so I encourage you to adjust this recipe to your personal preference and taste.
Please share your adaptations to this recipe or links to your favorite vegan soup recipe. All comments big and small are very welcomed!
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