White Bean & Kale Soup

White beans, also known as white
navy beans, offer extraordinary
health benefits. They are loaded with
antioxidants and provide a good supply
of detoxifying molybdenum, fiber and
protein, and rank low on the glycemic
index. They produce alpha-amylase
inhibitors, which help regulate fat storage
in the body. What’s more, white beans
deliver a good supply of magnesium, a
mineral with multiple health benefits.

White Bean & Kale Soup Recipe


1 lb dried Romano white beans
2 tablespoons canola or olive oil
2 medium yellow onions, diced
4 garlic cloves, chopped
2 teaspoons salt
1 teaspoon black pepper
2 bay leaves
1 teaspoon dried thyme
1 lb smoked turkey sausage, sliced
6 carrots, peeled and sliced
1 lb kale


Sort the beans to remove any unwanted
debris. Rinse and cover beans with
water by 2 inches in a pot and bring to
boil. Remove from heat and let stand,
uncovered for 1 hour. Drain and set
aside. In a large soup pot, heat the oil
over medium-low heat then add the
onions and cook until softened, or about
6 minutes. Add the garlic and cook until
fragrant, or about 1 minute. Add the
beans, salt, pepper, bay leaves, thyme,
and 2 quarts water and gently simmer for
40 minutes. Meanwhile, brown sausage
in a skillet and set aside. Once beans
are soft, stir in carrots and simmer for
5 minutes. While carrots are cooking,
coarsely chop the kale, removing any
thik stems and the center rib. Add the
kale and simmer for 12 to 15 minutes.
Add the sausage and season with salt
and pepper to taste.

Makes 6 servings.