Kale is so en vogue right now! Everyone is talking about it, cooking it and eating it and now so can you. But why should you?
Because, in a nutshell, it is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium. Kale also contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties and it is said to help the body in a natural detocification process.
And the soup itself is very satisfying no matter the season. So why not try it next time you’re craving something light and nutritious? 
Cabbage, Bean and Crispy Cale Soup
- Total Time: 35 minutes
- Yield: 4 servings 1x
Description
This light and nutritious soup combines the earthy flavors of cabbage and leeks with hearty butter beans, topped with crispy kale for a satisfying crunch.
Ingredients
For the Cabbage, Bean and Crispy Kale Soup:
- 1/4 medium green cabbage, shredded
- 1 leek, white part only, sliced
- 4-5 cups (960 ml-1.2 L) vegetable stock
- 1 (440g / 15.5oz) can butter beans, drained
- 4 whole kale leaves
- 2 fresh bay leaves // or 4 dried
- 4 tsp (20 ml) cooking oil // or butter
For the croutons:
- 4 slices (dark rye) sourdough, cut into 1cm squares
- 1 tbsp (15 ml) cooking oil // or butter
Instructions
To make the soup:
- heat 2 tsp of oil in a large stock pot over medium heat. Add shredded cabbage and leeks. Cook, stirring, until the cabbage has wilted and reduced volume by half. Add stock and bring to a boil. Simmer for 15 minutes or until the cabbage has softened. Add canned beans and simmer for another 5 minutes. In the meantime prepare kale (and croutons).
To perpare the kale:
- wash leaves and stems under cold running water, shake off excess water. Chop across the leaves into 1cm wide ribbons. Heat 2 tsp of cooking oil in a medium frypan over medium heat. Add kale and cook, stirring, until wilted and becoming crisp. Turn off the heat and leave until serving.
To make the croutons:
- heat 1 tbsp of cooking oil in another fry pan over medium high heat. Add bread squares and cook, stirring, until the croutons are lightly browned and crip.
To serve:
- divide soup between serving bowls. Top with crispy kale and serve croutons on the side. Pop a few croutons into the soup at a time so that they can retain their crunch in every bite.
Notes
- Feel free to use good quality (organic) chicken stock and cultured butter if you prefer.
- Hard boiled eggs or shredded chicken can be added for extra protein.
- Add extra stock if you’d like more broth.
- Fresh bay leaves can enhance the flavor.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 150
- Sugar: 3
- Sodium: 600
- Fat: 3
- Carbohydrates: 25
- Fiber: 8
- Protein: 6
- Cholesterol: 0
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- Creamy Cauliflower Soup with Garlic Bread
- Eggplant and Cauliflower Curry with Tofu
Frequently Asked Questions
Why is the kale cooked separately from the soup rather than added directly to the pot?
The recipe deliberately pan-fries the 4 whole kale leaves (sliced into 1 cm ribbons) in a separate skillet with 2 tsp of oil until wilted and beginning to crisp. Adding it to the soup pot would result in soft, soggy kale; cooking it separately and topping each bowl at serving time preserves the crispy texture that is a defining element of this dish.
Why should I add croutons to the bowl a few at a time rather than all at once?
The recipe specifically says “pop a few croutons into the soup at a time so that they can retain their crunch in every bite.” If you add them all at once, the sourdough cubes absorb liquid quickly and turn soft before you’ve finished the bowl — adding a few pieces at a time keeps each mouthful crunchy.
Can I add protein to make this a more substantial meal?
Yes — the notes suggest hard-boiled eggs or shredded chicken as direct add-ins. The recipe already includes a full can (440 g) of butter beans, which contribute significant plant protein; eggs or chicken push it further into a complete dinner rather than a light soup.
Where do the bay leaves go?
I’l admit that this is something I normally would have passed right over, in favour of something much less good for me. But, following almost a week of Diamond Jubilee gluttony, detox is my new buzz-word. Bookmarking!