We could always use another cozy, comfort food recipe in our repertoire, and when it's as easy, tasty, and healthful as this white bean, turkey, and kale soup, it's a no-brainer!
This recipe is particularly rich in nutrients thanks to a whole head (yep!) of kale that gets added right at the end. Kale is a total superfood packed with nutrient and antioxidant powers, and in this soup, it adds depth and heartiness in addition to all those health benefits.
Kale Yeah! The Health Benefits of Kale Soup
Kale gets its health superstardom status thanks to its wide variety of vitamins, minerals, protein, and antioxidants in its green leaves. Kale’s antioxidant substances have powerful cardioprotective, blood pressure lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects - just to name a few.
Like other cruciferous vegetables, such as Brussels sprouts and broccoli, kale has been linked with preventative cancer benefits. A specific compound in these vegetables, known as sulforaphane, has promising research behind it that says it may help fight the formation of cancer at the molecular level.1
The Studies on Kale
In fact, studies have shown that kale and other cruciferous vegetables may help lower the risk of several cancers, including prostate, colorectal, lung and breast cancer, but more research needs to be done.2
This green leafy veg also helps to lower cholesterol levels in the body. When kale is consumed, its nutrients bind with bile acids in our intestine, which can then be eliminated from the body as waste.
When this occurs, our liver needs to replace the missing bile acids by drawing from our supply of cholesterol. As a result, cholesterol levels drop. (Yay!) One study done in men found that daily consumption of kale juice for 12 weeks increased beneficial HDL cholesterol by 27 percent and lowered (bad) LDL levels by ten percent, while also improving antioxidant status.3
Kale is also a very good source of fiber, necessary for healthy digestion, omega-3 fatty acids, calcium, vitamins A, C, E, B6, B2, and K, potassium, iron, and protein. It’s basically like the healthiest green thing you could ever put in your body.
Is White Bean Soup Good for You?
Kale isn't the only superfood to lend its powers to your dinner. It joins hearty and fiber-rich white beans, protein packed turkey, aromatic onions, garlic, celery and carrot plus a touch of fresh herbs.4 The result may be the coziest bowl of white bean, turkey, and kale soup ever.
- Cook Time
- Prep Time
- 2 tablespoons avocado oil
- 1 pound ground organic turkey (or 1 pound cooked, shredded leftover turkey)
- 1 large onion, diced
- 3 cloves garlic, diced
- 2 celery stalks, diced
- 3 carrots, diced
- 6 cups vegetable or organic chicken stock
- 28 ounces crushed organic tomatoes
- 2 cups cooked white beans, such as cannelloni
- 1 bunch dinosaur kale, roughly chopped
- Chopped sage or oregano, to garnish
- Shaved parmesan cheese, to garnish
- Salt and pepper, to taste
- Place a large pot over medium-high heat and add the avocado oil. Add ground turkey (skip this step if using precooked turkey) and sauté for 3-5 minutes, or until turkey begins to turn white. Add the onions, garlic, celery stalks, and carrots, and sauté for ten minutes.
- Add the white beans, diced tomatoes, and stock. Bring the soup to a boil, and then reduce to a simmer and cook over medium to low heat for about 20-25 minutes, adding in cooked shredded turkey (if using) with about 15 minutes left to cook. Add chopped kale at the end, and allow to cook for five minutes.
- Garnish the soup with salt and pepper, herbs, or Parmesan cheese.