Navy Bean & Kale Soup

Navy Bean & Kale Soup

MenoLabs Recipes | Fri, Nov 27, 2020

This soup is as simple to make as it is delicious to eat!

Navy beans and kale are great sources of dietary fiber, which can improve digestive health. On average, kale provides 2.5 grams of dietary fiber per cup and navy beans contain 19 grams of fiber per cup. Fiber is crucial to promoting probiotic health. A fiber-rich diet can help feed your gut microbiome. 

Did You Know

Fiber is crucial to promoting probiotic health. A fiber-rich diet can help feed probiotics. Fruits, vegetables, and legumes contain most of their fibers in their skins, with some exceptions. Both soluble and insoluble fibers can be found in different fruits, vegetables, and legumes. It's important to note that fruits, vegetables, and legumes that are safe to consume with the skins on should be eaten as such. These include foods like apples, pears, tomatoes, and so on, have skins that can be sources of fiber.

Vegetables and legumes are similar to fruits. They both can have soluble and insoluble fibers within them, depending on what type of vegetable or legume it is. Additionally, they are also full of nutrients and essential vitamins, the same as fruits. So, what vegetables and legumes have higher fiber content? 

Black beans are also a great source of fiber. Just one cup can have up to 15 grams of fiber. It's important to remember that if you're going to incorporate any of the above into your diet, you should gradually increase your intake, this will offer you more health benefits and help reduce side effects like bloating and gas.

The Institute of Medicine’s Guidelines recommends that women consume 25 grams of fiber per day for a balanced diet. So you have room to pick and choose what kinds of foods you want to eat on a daily basis and incorporate them easily into your diet.

Fiber helps feed your gut microbiome


  • 1 tbsp. heat-tolerant oil, such as avocado or refined coconut oil
  • 1 medium yellow onion, diced
  • 1 medium carrot, diced
  • 1 celery rib, diced
  • 2 cloves garlic, minced
  • Chili flakes to taste
  • 1 sprig fresh rosemary, minced
  • 4 cups cooked navy beans (about 2 15-ounce cans, drained)
  • 4 cups vegetable stock
  • 2 tbsp. fresh lemon juice
  • Sea salt & ground black pepper, to taste
  • 3 cups packed chopped  kale (roughly 1 small bunch)
  • 1 large handful finely chopped parsley


  1. Heat the oil in a medium-large soup pot over medium heat. Add the onions, carrots, and celery to the pot and stir. Sauté the vegetables until softened and translucent, about 5 minutes.
  2. Add the garlic, chili flakes, and rosemary. Stir and cook until garlic is fragrant, about 30 seconds. Add the navy beans to the pot and stir. Add the vegetable stock to the pot and stir once more. Bring the soup to a boil.
  3. Once boiling, ladle half of the soup into an upright blender. Add the lemon juice to the blender. Gradually bring the speed of the blender up to high and blend until the soup is totally liquified. Pour back into the pot. Season the soup with salt and pepper.
  4. Add the kale to the pot and bring the soup to a boil. Once the kale is slightly wilted and bright green, season the soup once more with salt and pepper. Stir in the chopped parsley. Serve the soup hot.

(Recipe adapted from The First Mess)

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