This soup is not only satisfying but also packed with vitamins and minerals. It’s perfect for a cozy meal on a chilly day, providing both warmth and nourishment in every spoonful. Legumes of all kinds give the female body two key resources: they help with progesterone production, and they are rich in protein to promote muscle building. If you’re looking for less of a blood sugar spike, drizzle your favourite healthy oil on top of this soup.
Serves 6
INGREDIENTS
- 3 Tbsp. extra-virgin olive oil
- 1 cup diced yellow onion
- 1 cup peeled, sliced carrots
- 1 cup sliced celery
- 6 garlic cloves, chopped
- 1 tsp. dried oregano
- 1 tsp. dried thyme
- 1 pinch to 1 tsp. dried red pepper flakes (optional)
- 3, 15-ounce cans navy beans, drained and rinsed
- 6 cups vegetable broth, preferably homemade
- 3 cups chopped Lacinato kale, centre ribs removed
- Kosher salt
- Freshly ground black pepper
- 1/4 cup pine nuts, toasted, for serving
DIRECTIONS
- Heat the olive oil in a large pot over medium-high heat. Add the onion, carrots, celery, and garlic and cook until the edges of the veggies are soft, about 10 minutes.
- Add the oregano, thyme, and red pepper flakes (if using) and mix well. Cook for 1 minute.
- Add the navy beans and vegetable broth and bring to a boil over high heat. Decrease the heat to low and let simmer until everything is soft, 15 to 20 minutes.
- Transfer 2 cups of the soup to a blender and blend on high speed until smooth. Pour the pureed mixture back into the soup in the pot and mix well.
- Add the kale and stir until it wilts, 2 to 3 minutes.
- Taste and season with more salt and pepper as desired.
- Ladle the soup in bowls and sprinkle each serving with pine nuts. Serve warm.
- Store in an airtight container in the fridge for up to 4 days, and freeze for up to one month.
Nutrition facts per serving
Calories 303; protein 9 g; fat 10 g; carbs 48 g
Photography –Erin Kunkel
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