Health in a Bowl: Kale and White Bean Soup (vegan)

Want to feel healthy and clean on the inside? EAT THIS SOUP!!

We enjoyed it over the Christmas holidays in between rich meals and ended up making it a total of FOUR times for our families! My father-in-law, who is a tough critic of non-meat dependent meals, ate three bowls when he first tried it!

With all of my promotion of this soup, I also must say that the recipe came originally from The Food Network. However, I have doctored it and made it my own every time. The recipe below is pretty tried and true.

Health in a Bowl: Kale and White Bean Soup
inspired by this Food Network recipe


1 large bunch of Kale
1 large sweet onion
1 package of your favorite mushrooms
5-6 cloves of chopped garlic (yup!)
2-1 qt containers of vegetable broth
2-3 cans of white beans (northern or cannelloni)
1 can tomatoe paste

Splash of red wine
Bay leaf

1. Chop and prepare Kale, onions, mushrooms, and garlic.
2. Heat a large soup pot with several tablespoons of olive oil. Add chopped onions and cook until fragrant and soft. Add mushrooms until they begin to shrink and look delicious. Then add garlic and cook for 2-3 more minutes. Add salt and pepper.
3. Add vegetable stock and tomato paste. Bring to boil.
4. Add Kale (center stems removed, leaves washed and chopped coarsely)
5. Add spices and wine. Allow soup to simmer for approx 20 mins (longer and on a lower temperature if you have time)
6. Add white beans and cook for another 10 mins.
7. Taste for salt/pepper. I found that I liked a lot more pepper in this soup than I usually add to my recipes! Season to taste of course!

I love serving my soup with some freshly baked rolls from the bakery at my local grocery store. Leftovers can also be paired super well with a delicious salad, sandwich, or (my favorite) a MorningStar Spicy Black Bean burger. Enjoy!!!

Hearty Vegan Veggie Chili

It has been a grueling summer in NYC, and I (along with every New Yorker) have been looking so forward to brining out my trench coats, boots, and light jackets.

And yesterday, it happened.

We woke up and felt a chill in the air. Our apartment, without the (expensive) efforts from our AC window units, was actually cool!! I groggily searched for my fuzzy robe and slippers, proudly adorned my new fall gear, and thought of only one thing:

Eating a chili dinner followed by Netflix beneath a cozy blanket.

And it was delicious!

Here’s what I needed to make it!

Shopping list:
1 lg yellow onion
1lb mushrooms (portobello would be delicious, but another other mushroom does the job as well)
1 red bell pepper
1 green bell pepper
1 halepeno (unless you lovvvveee heat. Then I’d do 2. Be ready-that’s all I have to say)
2 small zucchini squash

2-28oz cans diced tomatoes
3 cans HOW MANY OUNCES of beans (drained and rinsed)
I chose two black and one kidney. Whatever beans are your favorite-they all get the job done!

2 cloves of garlic (or less/more if you like)
2 Tbs chili powder
1 tsp cumin
Salt and pepper to taste
1/4 tsp Cayenne powder (or to taste)
Olive oil

Optional Vegan Garnish Ideas: Avocado, green onions, cheddar cheese, sour craem

1. Heat up oil in a large pot. Cook each ingredient until fragrant(3-4 mins) in the following order: onions, peppers, squash, jalapenos, garlic.

2. Add spices (2-3 mins)

3. Add diced tomatoes and (drained and rinsed) beans.

4. Bring to a simmer and then reduce heat on low for 20-30 mins.

Enjoy garnishing it with avocados, green onions, sour cream, and/or cheddar cheese.


Enjoy!! 🙂