Creamy White Bean Soup with Kale | The First Mess (2024)

FAQs

When should I add kale to my soup? ›

I like adding kale to things like lentil soup. I usually add it near the end, but give it about 15 minutes of cooking to get very soft.

Beans are an excellent source of nutrients and offer numerous health benefits. They're a great of plant-based protein, fiber, iron and antioxidants. Eating beans on a regular basis can help in maintaining a healthy weight, reducing the risk of chronic diseases and supporting your gut health.

TO STORE: Leftovers will keep in your refrigerator for up to 4 days. TO REHEAT: Warm on the stovetop or in the microwave. TO FREEZE: Freeze kale soup for up to 6 months. Thaw overnight in the refrigerator before reheating.

Lacinato kale is just right for soup because it doesn't disintegrate or fall apart if cooked for a long time.

Cornstarch, or corn flour, can be used to thicken soup through its high starch content. Cornstarch is a great thickener for soup because only a little bit is needed to significantly thicken a soup, and it will not affect the flavor profile of the soup.

Add Flour Or Cornstarch

You can thicken soup by adding flour, cornstarch, or another starchy substitute. For the best results, never add flour or cornstarch directly to your soup. If you do, it will clump up on top. Instead, ladle a small amount of broth into a separate bowl and let it cool.

Garlic and onions will bolster the taste of bean soup. Be sure to take a portion of the beans and mash or purée them for extra texture. Aromatics like celery or carrot will add more complex flavor notes. Despite being expensive, both mushrooms and Parmesan cheese will add some real umami (i.e., mouth feel) to the soup.

What is the healthiest bean to eat? ›

Bitter greens are leafy greens or vegetables that have an intense bitter flavor profile. They include kale, mustard greens, collards, turnip greens, broccoli rabe, radicchio, chicory, and endive. The bitterness comes from chemical compounds called glucosinolates that can be found in the Brassica family.

Save some for later. This white bean and kale soup keeps well in an airtight container in the refrigerator for up to 4 days, though it will thicken as it sits. You'll likely need to thin it with a bit of water or stock when you're reheating it. For longer storage, freeze the soup for up to 3 months.

Blanching is scalding vegetables in boiling water or steam for a short time. It is typically followed by quick, thorough cooling in very cold or ice water. Blanching stops enzyme actions which otherwise cause loss of flavor, color and texture.

Yes, kale can become overcooked if left in the soup for too long. It is best to add kale towards the end of the cooking time to prevent it from becoming too wilted or losing its vibrant green color. Aim for a tender yet slightly crisp texture, as overcooked kale can turn mushy and affect the overall taste of your soup.

For most vegetable soup recipes, this means the carrots, onions, and celery. Add the garlic just before adding the broth, so that it can infuse the whole soup as it simmers. Tender veggies with a higher water content, like green beans and zucchini, should be added towards the end of cooking and simmered briefly.

Just don't eat them raw unless you like suffering through a tough, fibrous, and bitter texture. Cooking kale stems is fine. Just make sure to blanch them before simmering in a soup or sauteeing in a stir-fry. Blanching first helps soften the stems and reduce bitterness.

So in general we can say that by weight, raw kale has more vitamins & minerals than cooked kale… by this really doesn't matter, because you would have to eat a bucket of raw kale to come close to the nutritional benefit of simply eating a cup cooked kale.