Delicious Vegan Navy Bean Soup With Kale And Lemon

Hey there! I've got a fantastic recipe to share with you today - a delicious vegan navy bean soup with kale and lemon.

It's a super easy and quick dish that you can whip up in just over 30 minutes. The best part? It's packed with nutritious ingredients like onion, carrot, garlic, potatoes, kale, and lemon zest. Plus, it's seasoned with dried tarragon, salt, and pepper for a burst of flavour.

This soup is perfect for those with dietary restrictions as it's vegetarian, vegan, plant-based, dairy-free, and gluten-free. You can store leftovers in the fridge for up to 3 days or freeze them for future meals. Trust me, this recipe has been tried, tested and approved.

And if you feel like switching things up, you can easily make variations or substitutions.

So, get ready to enjoy a flavoursome and healthy bowl of vegan navy bean soup with kale and lemon!

Serving Suggestions:

  • Garnish with fresh parsley and serve with crusty bread or garlic bread.
  • Pair the bean soup with a side salad for a complete meal.
  • Enjoy the soup as a light lunch or dinner option.
  • Experiment with different variations, such as adding cooked chicken or sausage for added protein (obviously this negates the vegan/vegetarian benefit).

Ingredients needed:

  • 3 tablespoons olive oil
  • 1 large sweet yellow onion, finely diced
  • 2 medium carrots, peeled and finely diced
  • 3 celery ribs, thinly sliced
  • 6 cloves garlic, minced
  • ½ kilo of Maris Piper potatoes, small diced
  • 1.2 kilo Navy beans
  • 2.2 litres of vegetable broth
  • 1 ½ teaspoons lemon zest
  • 1 ½ teaspoons dried tarragon*
  • ¾ teaspoon rock salt, or more to taste
  • Fresh ground black pepper
  • 5 to 6 leaves Black Tuscan Kale, chopped into small pieces

Cooking Instructions:

  • Gather the fresh ingredients and prepare them (dicing and slicing mainly).
  • Over medium heat, heat the olive oil in a casserole dish or large pot. The onion, carrot, and celery should be fried for five minutes.
  • About 1 minute later, add the minced garlic and cook until just browned. You should add the drained and rinsed navy beans, the vegetable stock, the lemon zest, dried tarragon, the rock salt and fresh ground black pepper. After bringing to a simmer, simmer for 15 minutes, until tender.
  • Blend three cups of the hot soup (including stock and vegetables) in a food blender. This will create a lightly creamy stock (you can skip this step if you prefer, but we think it adds to the recipe).
  • Once the kale is wilted, add it back to the pot and cook for another 2 minutes. Salt to taste (depending on the brand of vegetable stock you use). For best results, eat immediately or refrigerate or freeze leftovers for up to 3 days.

Benefits of the Ingredients:

  • Navy beans are a fantastic source of plant-based protein, dietary fibre, and various vitamins and minerals. They are also low in fat and cholesterol-free. Including navy beans in your diet may help support heart health, manage blood sugar levels, and promote healthy digestion.
  • Sweet yellow onions are a good source of vitamin C, which supports immune function and collagen production. They also contain antioxidants that may help reduce the risk of chronic diseases, such as heart disease and certain cancers.
  • Carrots are packed with beta-carotene, an antioxidant that is converted into vitamin A in the body. Vitamin A is important for healthy vision, a strong immune system, and maintaining healthy skin. Carrots are also a good source of fibre, which supports digestive health.
  • Celery is low in calories and rich in antioxidants, such as flavonoids and vitamin C. It also contains compounds that may have anti-inflammatory and antibacterial properties. Consuming celery may help support heart health and lower the risk of chronic diseases.
  • Garlic has been used for centuries for its potential health benefits. It contains compounds that may help reduce blood pressure, improve cholesterol levels, and boost the immune system. Garlic also has anti-inflammatory and antibacterial properties.
  • Maris Piper potatoes are a good source of vitamin C and potassium. They also provide dietary fibre, which supports digestive health and may help regulate blood sugar levels. Potatoes can be a healthy addition to a balanced diet when prepared in a healthy way, such as baking or boiling instead of frying.

Top Tips:

If you fancy a spicy version of the navy bean soup, try adding some red pepper flakes or cayenne pepper to give it a kick. You can also add some diced jalapenos or hot sauce for extra spice. Adjust the amount to your taste preference.

Experiment with this recipe, it all comes down to your preference. Try adding bell peppers or butternut squash or different type of beans (instead of the navy beans)). Feel free to experiment and make this soup your own!

If you have leftovers, pop in the fridge for up to 3 days - or freeze for up to 3 months. Harley and I freeze a batch or 2 of this soup so we can have a quick meal if we are pushed for time - no prep, easy-peasy.