Eat Right: Five Nutritious Soup Recipes

  • By Leslie Myers
  • Published Jan 7, 2013
Photo: Erin Cahoone

Smoky Kale and Cannellini Bean Soup

2 T olive oil
½ bunch lacinato or dinosaur Kale, stem removed and cut crosswise into ½-inch ribbons (can substitute purple or regular green kale)
½ medium onion, sliced into ¼-inch slices
4 cloves garlic, minced
2½ cups water (or vegetable stock)
½ tsp dried oregano
½ tsp dried thyme
¼ tsp ground sage
½ tsp sweet smoked paprika
1 tsp each sea salt and black pepper
1/8–¼ tsp liquid smoke* (optional)
1 cup canned, diced tomato, with liquid
1 cup canned cannellini beans (or any white beans), with liquid
½ cup parsley leaves, roughly chopped
2 tsp apple cider vinegar

*Liquid smoke is a natural product made from the condensation of smoke mixed with spring water and can be purchased from most grocery stores—look for it near the spices. I used Wright’s in my recipe.

In a 4-quart pot, heat oil over medium heat. Add onions and cook for 3 minutes. Add kale and garlic and cook for 1 minute, or until kale starts to wilt. Add water, oregano, thyme, sage, paprika, salt, pepper, liquid smoke and tomato. Simmer for 20–30 minutes. Add beans. Turn off heat and add parsley and vinegar. Makes 46 servings.

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FILED UNDER: Nutrition / Recipes

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