- It’s a hearty soup that’s quick to make and brings loads of comfort on chilly days.
- This soup is a tasty vegetarian option, packed with plant protein.
- Get dinner on the table in just 35 minutes with this easy soup.
This Marry Me White Bean Soup with Kale brings the quintessential “marry me” flavors to your bowl. Loaded with plant protein and fiber, white beans provide a hearty bite and are complemented with savory, sweet and tangy notes from the sun-dried tomatoes. “Marry me” recipes, known for their balanced, creamy texture, wouldn’t be complete without a touch of heavy cream and cream cheese, and this recipe doesn’t disappoint. Kale and basil bring fresh notes, while garlic and crushed red pepper add a hint of heat and spiciness. Keep reading for our expert tips, including how to simplify the prep process.
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
- To simplify the preparation, chop the kale and onions ahead of time. While 8 cups of kale may seem like a lot, it cooks down to a much smaller volume.
- Add the spices to the Dutch oven when the oil is hot. This ensures that the spices cook for a few minutes, allowing their flavors to bloom and blend with the rest of the ingredients.
- Parmesan cheese is traditionally made with animal rennet, but you can easily find plant-based alternatives in the cheese section of your local supermarket.
- If you want to increase the protein content, consider adding ground turkey or sausage while cooking the onions.
Nutrition Notes
- White beans, which help stabilize blood sugar and increase satiety, bring their fiber-protein combo to this soup. White beans also provide potassium for healthy blood pressure, and magnesium, which supports the nervous system.
- Sun-dried tomatoes are whole tomatoes that have been salted and dried in the sun or in an oven. They have similar nutrients to fresh or canned tomatoes, including vitamin C, which will help your body better absorb the iron in the white beans. Sun-dried tomatoes also bring fiber and antioxidants to this soup.
- Kale is a leafy green loaded with fiber, antioxidants, calcium and vitamins A, C, K and E. Eating kale regularly may help reduce your risk of cancer and help build strong bones and a healthy immune system.
- Onions are a staple in soups, and this one is no exception. They’re rich in fiber and antioxidants, and have been linked to a healthy heart, eyes and immune system. There is some evidence that regularly eating onions may also lower your risk of cancer.
