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    White Bean and Kale Soup

    Soup title

    I love creating soups over the weekends to devour throughout the week. One of my many favorites (especially during the Fall season) is White Bean and Kale soup.

    I love this soup for 3 reasons: it’s healthy, easy & cheap (perfect for any budget).

    Kale is a nutritional powerhouse. Many health benefits of kale include low calories, high fiber and zero fat. Plus, this leafy green is high in iron, calcium, Vitamin A, Vitamin C, and Vitamin K; making it full of antioxidants and anti-inflammatory. If you’re looking for a good detox, kale is the way to go!

    I present to you, dear readers: my perfect Fall kale soup recipe.

    White Bean and Kale Soup Recipe:


    • 2 Tbs extra virgin olive oil
    • 2 leeks (make sure to wash well)
    • 1 large yellow onion
    • 2 garlic cloves
    • 1 bay leaf
    • 4 cups of vegetable stock
    • 28 ounces of white beans (can vary)
    • I head of kale or dark leaves
    • Pepper and salt


    1. Heat the olive oil over medium heat in a large pot.
    2. Finely chop the leeks, garlic and onion before adding them to the pot with a pinch of salt. Allow the ingredients to soften for about 10 minutes.
    3. Add the beans and the vegetable stock to the pot and turn up the heat to high. Let it come to a boil and then once again turn down the heat and let simmer for about 20 minutes. After the ingredients are completely soft, remove and discard the bay leaf.
    4. Carefully measure out 2 cups of the soup and puree until smooth. Then add the puree back to the soup.
    5. Add kale to the soup and serve once they have wilted (usually about 3 minutes).
    6. Add any additional salt and pepper to taste.

    *** If you are making the soup for a later date DO NOT add the kale (or greens of your choice) until you are ready to serve or eat.

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    Go and get your kale fix!

    Readers, what’s your favorite Fall soup?

    Grace Rieck

    About Grace Rieck

    Originally from Rochester, New York, Grace studies Communications at Saint Joseph’s University. Green from birth, she grew up wearing reusable cloth diapers and eating co-op vegetables. She's always been conscious of humanity’s impact on the environment. She hopes to eventually form a career as a way to advocate her ethical & sustainability principles.

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