Description
White Bean, Kale, and Wild Rice Soup is a nourishing, hearty soup combining tender white beans, nutrient-rich kale, and chewy wild rice in a flavorful broth, perfect for a healthy and comforting meal.
Ingredients
- 1 tablespoon olive oil
1 onion, diced
3 cloves garlic, minced
3 carrots, diced
2 celery stalks, diced
1 cup wild rice, rinsed
6 cups vegetable or chicken broth
2 cans (15 oz each) white beans, drained and rinsed
4 cups chopped kale, stems removed
1 teaspoon dried thyme
1 teaspoon dried rosemary
Salt and pepper to taste
Optional: lemon juice for brightness
Instructions
Heat olive oil in a large pot over medium heat. Add onion, garlic, carrots, and celery. Cook until softened, about 5-7 minutes.
- Stir in wild rice and broth. Bring to a boil, then reduce heat and simmer, covered, for 40-45 minutes or until rice is tender.
- Add white beans, kale, thyme, and rosemary. Simmer for another 10 minutes until kale is wilted and tender.
- Taste and season with salt, pepper, and lemon juice if desired.
- Ladle soup into bowls and serve warm.
Notes
- Add cooked shredded chicken or sausage for extra protein.
- Use vegetable broth and omit meat for a vegan version.
- Substitute kale with spinach or Swiss chard if preferred.
- Garnish with fresh parsley or basil for added flavor.
- Store leftovers in airtight container in refrigerator for up to 4 days or freeze up to 3 months.
- Reheat gently on stovetop or microwave until warmed through.
- Prep Time: 10 minutes
- Cook Time: 55 minutes
- Category: Soup
- Method: Sautéing and Simmering
- Cuisine: International
Nutrition
- Serving Size: 1 bowl (about 1.5 cups)
- Calories: 280
- Sugar: 4g
- Sodium: 600mg
- Fat: 5g
- Saturated Fat: 0.7g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 8g
- Protein: 15g
- Cholesterol: 0mg
