Healthy Hump Day: Lemony Bean and Spring Kale Soup

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The kale has come up in my veggie garden. Itty bitty green tops sprouting from the cool earth. Anything GREEN growing in the garden is such a delight after what feels like a long winter.


This soup is amazing on it’s own but if you have time, whip up a batch of these garlicky croutons. Spread a thin layer of garlic confit onto both sides of thickly-sliced bread, Sourdough if you can get it. Cut into 1-inch cubes, toss with a bit of salt and bake in a 325°F oven for 15-20 minutes until golden and crisp. Oh, and while you are at it, how about some cheesy scones???

Lemony Bean and Kale Soup

  • 1 cup navy beans, soaked overnight and rinsed or one 14 oz. can of bean is you don’t have time
  • 2 Tbsp olive oil
  • 1 onion, diced
  • 5 cloves garlic, minced
  • 1/2 tsp chili pepper flakes (optional)
  • 1 bay leaf
  • small bundle of thyme, tied together
  • 1 inch piece of Parmesan rind
  • 1 white potato, peeled and chopped
  • 1 L good chicken or vegetable stock
  • 1 L water
  • 1/2 cup small pasta, rinsed quinoa or rice
  • 100 g parmesan cheese, grated
  • 3 cups chopped kale
  • 1 large lemon, juiced and pits removed
  • Parmesan and croutons


In a soup pot, heat the oil over medium and add the onion, garlic, chili pepper and bay leaf. Cook until translucent and very soft. Add the thyme, Parmesan rind, beans, potato, stock and water and bring to a simmer.

Cover and allow to simmer gently for 45 minutes until the beans are just soft. Add the pasta and cook for another 10 minutes until tender.

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Add the kale, lemon juice, parmesan and season with salt and pepper. Cook until the kale is just softened. Ladle into large bowls and garnish grated Parmesan and croutons.

Omit the Parmesan for a dairy-free and vegan option.

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