The beans, kale, and vegetables in this soup means you are loading up on calcium, iron, protein, fiber, and Vitamins K, A, C, and E, among other nutrients. Kale is the healthiest vegetable you can add, and beans are extra good for your body — and considered one of the top sustainable foods. Using parmesan rinds rather than a chicken- or meat-based stock in this soup is one of the flavoring secrets to plant-based soups — the rinds add subtle but pure umami. (See the note below for tips on using parmesan rinds.) Any type of kale works, but the Italian bumpy kales just melt into tenderness in a soup. To vary, add cooked pasta or a grain like barley or farro.
Recipe by Catherine Walthers on January 4, 2023
Ingredients
2 tablespoons olive oil
1 onion, diced
1 whole leek, trimmed, cut in half lengthwise, rinsed and sliced crosswise
2–3 garlic cloves, minced
2 tablespoons tomato paste
4 carrots, peeled and sliced into half rounds
3 celery stalks, diced
1/2 teaspoon dried rosemary or thyme, or 2 teaspoons fresh rosemary or thyme (both is better and fresh is optimal)
7 cups water
2 parmesan rinds (see note)
1 (14-ounce) can cannellini beans
1 small bunch kale (4–5 cups lightly packed), stems removed, thinly sliced
1 teaspoon salt, or to taste
Parmigiano Reggiano, to garnish
Steps
In a heavy-bottomed soup pot, sauté the onions in the oil over medium heat for 8 to 10 minutes. Add the leek and garlic and cook another 2 to 3 minutes, stirring often. Add tomato paste and cook for 1 to 2 minutes.
Add carrots, celery, rosemary, or thyme (or both herbs), water, and parmesan rinds. Bring to a boil then simmer for about 20 minutes, partially covered.
Add kale, salt, and white beans and simmer for another 10 minutes, or until kale is tender. Adjust salt (if it’s at all bland, add more salt). Garnish with parmesan cheese.
