Feel-Good Kale and White Bean Soup (Gluten Free, Dairy Free)

Rich with stock, kale, onions, carrots, and white beans, this soup feels so good in your tummy and on your pocketbook.  Simple seasonings of salt and pepper, and a little lemon at the end bring out the bright flavor of kale and the richness of the white beans.

We welcomed the new year with this soup (legumes and carrot coins are thought to bring luck!)  and I think you’ll enjoy doing the same.

Parmesan crisps can be made by baking 1-teaspoon piles of parmesan cheese on parchment 3 inches apart, for about 5 minutes for 350* F. Click here for the recipe. Or you can purchase here.

Instant Pot Kale and White Bean Soup

Course: Main dish

Cuisine: Gluten-Free Dairy-Optional

Prep Time: 25 minutes

Cook Time: 45 minutes

Total Time: 1 hour 10 minutes

Servings: 4

Calories: 281 kcal

Author: Cara Comini

This frugal, delicious, and nourishing soup can easily be doubled, and it's one of those dishes that tastes even better the next day as leftovers. Yum!

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Ingredients

• 1/2 pound small white beans navy beans, covered in filtered water and soaked overnight
• 1 quart water
• 1 quart chicken or beef stock buy organic stock here
• 1 teaspoon sea salt
• 1 slice bacon find sugar-free bacon here
• 1 yellow onion
• 2 carrots
• 1/2 pound kale
• 1/4 teaspoon freshly ground black pepper or to taste
• 1/2 small lemon juiced

Instructions

1. Drain beans and place in the pot of the Instant Pot, or alternatively a medium stock pot.
2. Add water and stock to the beans, set valve to seal, and cook on Manual - 30 minutes.
   Stovetop: Bring to a boil, cover, and then reduce to a simmer over medium-low heat on the stove top for 1 hour, or until beans are soft, adding a pinch of baking soda if the beans haven't started to soften after 1 hour.
3. Allow pressure to come down naturally, then remove lid and set to Saute - Medium to continue simmering the beans.
4. As the pressure is releasing naturally, you will start your bacon and veggies.
5. Chop bacon into 1/2 inch pieces.
6. In a large skillet over medium heat, saute bacon until crispy, 5-7 minutes, stirring occasionally.
7. As the bacon cooks, chop onion.
8. Remove bacon pieces and reserve to top soup. Cook chopped onion in the bacon grease, stirring occasionally, for 10 minutes.
9. Meanwhile, scrub and slice carrots into 1/4 inch coins, discarding ends. Add chopped carrots to the onion, and continue cooking over medium heat for 5 more minutes, or until onion is translucent.
10. By now your pressure should have released naturally in your Instant Pot, if not, use quick release valve. Remove lid and add 1 teaspoon sea salt, and cooked onion and carrot to the Instant Pot, and continue simmering using the Saute function.
    Stovetop: Once the beans are soft, reduce heat to medium-low and remove lid, and continue as directed.
11. Simmer the beans, stock, salt, onions, and carrots for about 15 minutes longer. During this time, remove tough ribs from kale and chop into 1/2 inch or smaller pieces.
12. Add kale 10 minutes before serving and stir in.
13. Stir in pepper and adjust to taste. Adjust salt to taste.
14. Right before serving, stir in the juice of 1/2 a lemon.
15. Ladle into bowls and enjoy!

Recipe Notes

This soup is delicious topped with parmesan cheese, or with parmesan crisps.

Nutrition Facts

Instant Pot Kale and White Bean Soup

Amount Per Serving (1 serving)

Calories 281 Calories from Fat 36

% Daily Value*

Fat 4g6%

Cholesterol 3mg1%

Sodium 1542mg64%

Potassium 1306mg37%

Carbohydrates 47g16%

Fiber 15g60%

Sugar 5g6%

Protein 17g34%

Vitamin A 10760IU215%

Vitamin C 95.6mg116%

Calcium 210mg21%

Iron 4.6mg26%

* Percent Daily Values are based on a 2000 calorie diet.