White Bean & Kale Soup Vegetarian

A Heart-Healthy Recipe for American Heart Month

February is American Heart Month, and we’re excited to debut a new take on a Happy Kitchen classic: White Bean and Kale Soup.

This soup has been a class participant favorite for years, and it’s a great heart-healthy choice. In our classes, we talk the importance of choosing healthy fats, lean protein, and low-sodium foods when it comes to preventing or managing heart disease. This soup does all of that!

The recipe uses a small amount of an unsaturated fat (canola oil) for sautéing the onions and garlic, and a small amount of turkey sausage. Turkey sausage is leaner than pork sausage and even a small amount adds big flavor while keeping fat and cholesterol in check. Plus, the recipe is seasoned with plenty of herbs and spices, so less salt is needed.

Sometimes we have class participants who are vegetarian, or just looking to eat less meat, but when we attempted to make this recipe vegetarian by eliminating the sausage, it was definitely missing something.

So, we doubled the beans and carrots and added a sweet potato, and voila! We now have a vegetarian version that is just as tasty as the original. Try one, try both, or make it all your own!

Original Recipe

INGREDIENTS

  • 1 tablespoon canola oil
  • 1 small onion, chopped
  • 4 cloves garlic, crushed
  • ¼ cup fresh parsley, chopped
  • 4 sprigs fresh thyme, chopped
  • 4 cups low-sodium vegetable broth
  • 4 cups water
  • 2 cups cooked white beans, any kind (drained and rinsed if using canned beans)
  • 8 oz. cooked turkey sausage, sliced thick
  • 2 carrots, sliced
  • 1 (14-oz.) can diced tomatoes
  • 6 large leaves kale, rinsed, ribs removed, sliced
  • Salt and pepper (optional)

INSTRUCTIONS

Sauté onion for 2-3 minutes in oil. Add garlic and continue sautéing on medium heat until translucent (about 5 minutes). Be careful not to burn garlic. Add carrots, thyme, parsley, vegetable broth and water. Cook for 10 minutes.

Add beans, sausage, and tomatoes. Cook for another 10 minutes. Add kale and cook for 10 minutes more. Add a pinch of salt and pepper if desired.

Vegetarian Version:

INGREDIENTS

  • 1 tablespoon canola oil
  • 1 small onion, chopped
  • 4 cloves garlic, crushed
  • ¼ cup fresh parsley, chopped
  • 4 sprigs fresh thyme, chopped
  • 4 cups low-sodium vegetable broth
  • 4 cups water
  • 4 cups cooked white beans, any kind (drained and rinsed if using canned beans)
  • 4 carrots, sliced
  • 1 sweet potato, diced
  • 1 (14-oz.) can diced tomatoes
  • 6 large leaves kale, rinsed, ribs removed, sliced
  • Salt and pepper (optional)

INSTRUCTIONS

Sauté onion for 2-3 minutes in oil. Add garlic and continue sautéing on medium heat until translucent (about 5 minutes). Be careful not to burn garlic. Add carrots, sweet potato, thyme, parsley, vegetable broth and water. Cook for 10 minutes.

Add beans and tomatoes. Cook for another 10 minutes. Add kale and cook for 10 minutes more. Add a pinch of salt and pepper if desired.