White Bean and Kale Soup Recipe
This wonderfully light and filling white bean and kale soup recipe, serves two and is vegan and gluten free with soya free options (omit items marked with **).
Ingredients
- 1 can of cannelini beans (400g/235g drained weight), drained and rinsed
- 500ml of vegetable stock
- 2 shallots, diced
- 3 cloves garlic, minced
- 2 tbsp white miso**
- 60g minced kale
- 1/2 tsp dried thyme
- 1 tbsp nutritional yeast
- 1 large carrot, diced
- black pepper & chilli flakes
- 1 tsp dairy free spread
Melt dairy free spread in saucepan and saute shallots, garlic and carrot for 4-8 minutes. Use a little water or veg stock, if it starts to stick
Add beans, thyme and vegetable stock and simmer for 5-10 minutes, check to make sure that carrots are tender.
Turn off heat and stir through kale, nutritional yeast and miso** (if using).
Season to taste with black pepper and ground chilli flakes.
Serves 2
Approximately 215 calories per serving (not including tofu)
Optional topping suggestion
120g baked tofu**
Press and cube firm tofu. Toss in 1 tbsp tamari sauce. Bake at 175C for about 20-30mins, turning at least once.
Nutritional notes
Kale is a great source of Vit K, Vit A and Vit C and also contains B Vitamins and Minerals.
Cannelini Beans are a great source of protein, fibre iron and B Vitamins and Minerals.
Nutritional Yeast is another great source of B Vitamins and minerals.
The fermentation process used to create miso, makes it an enzyme and antioxidant rich food.
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