Lemony leek & kale soup with butterbeans

Make the most of the cold winter nights with a hot bowl of soup, which is simple to make and can be ready in less than 45 minutes. Not only is it a versatile recipe, the soup stores well in the fridge, as well as freezing batches to enjoy at a future date. This soup recipe makes the most of ingredients that are in season, including leeks, carrots, kale, celery and lemons. You can enjoy it with or without a piece of bread, as the butterbeans will add bulk to the soup, keeping you well satisfied and comforted.

Lemony leek and kale soup with butterbeans

Serves 4

Ingredients: 

• 1 tbsp olive oil 
• 1 large leek, washed and thinly sliced 
• 2 large carrots, washed and finely diced 
• 2 large celery sticks, washed and finely diced 
• 4 garlic cloves, chopped or minced 
• 1 tsp dried rosemary or thyme (or 3 tbsp fresh), chopped 
• 200g Cavolo Nero or Curly Kale, washed, middle stem discarded and finely chopped 
• 1 litre vegetable broth 
• 2 x 400g tins of butterbeans, drained and rinsed 
• Juice of 1 lemon 
• Chilli flakes (optional) 
• Salt & pepper to taste 
• Parmesan cheese, or vegetarian alternative (optional) 

Method: 

• In a large pot or saucepan, heat the olive oil over medium heat. Add the leeks, carrots and celery, and sauté for 8 minutes until the vegetables start to soften. 
• Add in the garlic and herbs, cook for another minute until fragrant, and then add the kale, mixing well until wilted. 
• Add the vegetable broth and drained beans. Mix well and simmer until the vegetables are cooked, a further 5–10 minutes. 
• At this stage, you have the option to blend the ingredients so that it makes a smooth soup. However, I prefer to keep it unblended, for extra texture. 
• Stir in the lemon juice, and optional chilli flakes and season to taste. 
• Serve in bowls and top with a grating of parmesan cheese (or vegetarian alternative). 

The healthy bit

This recipe is packed full of high-fibre ingredients, which are great for feeding our healthy gut bacteria and supporting immune function. Providing a range of fibres from different sources (from vegetables and also beans) has been associated with reduced risk of heart disease, type 2 diabetes, stroke, and bowel cancer. Regular fibre intake supports digestive health and keeps us regular. Consuming the fibre with liquid is important to help reduce the risk of constipation, so consuming these foods in a soup form only helps further! 

The beans are not only for flavour and texture, but also provide a mixture of carbohydrates and protein, supporting energy levels, and the regeneration of tissues and muscles in the body. Butterbeans are a rich source of manganese, zinc, iron, and magnesium, as well as a range of B vitamins, which support the conversion of energy from the food that we eat. 

The addition of fresh lemon juice provides a little acidity to help lift the flavour, as well as an important dose of vitamin C. When consuming foods that provide a vegetarian source of iron (such as kale), pairing it with a source of vitamin C greatly supports its absorption in the body, which is important to note as those who follow a vegetarian and vegan diet can be at higher risk of developing iron deficiency. 

Adding a sprinkle of parmesan or vegetarian alternatives on the top will provide a small amount of fats, along with the olive oil used in the recipe. This supports the body to absorb nutrients that are known as fat-soluble vitamins, including vitamins A, D, E and K. Kale is a rich source of vitamins A and K, and the fats in this recipe will help these vitamins to be better absorbed during digestion. 

To mix things up, you can swap the beans for other varieties, including chickpeas or haricot beans, or even use red or green lentils, to provide a different combination of flavours and textures every time! 

This article was published in Happiful Magazine (Issue 94). You can order print copies online, or read the e-magazine for free on the Happiful app. 

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