This hearty Ham and Bean Soup with Kale is a comforting and nutritious dish that’s perfect for chilly days. Combining tender ham, creamy white beans, and vibrant kale, this soup delivers rich flavors reminiscent of traditional slow-cooked meals but can be prepared in just about 30 minutes. It’s an excellent way to utilize leftover ham and incorporate wholesome ingredients into your meal.

Full Recipe:

Ingredients

1 tablespoon olive oil
3/4 cup yellow onion, finely chopped
2 medium carrots, diced small
1 large celery stalk, diced small
2 cups ham, diced into small cubes
4 cans (15.5 ounces each) white beans, rinsed and drained
1/2 teaspoon dried thyme
2 containers (32 ounces each) low-sodium chicken stock
3 cups fresh kale, chopped
2 tablespoons fresh parsley, chopped
Ground black pepper, to taste
1/2 cup grated Parmesan cheese (optional)
Sour cream (optional)

Directions

In a large Dutch oven or stockpot, heat the olive oil over medium heat. Add the diced ham and cook, stirring frequently, for about 5 minutes until it browns slightly.
Add the chopped onion, diced carrots, and diced celery to the pot. Sauté for approximately 5 minutes until the vegetables begin to soften.
Pour in the chicken stock, then add the white beans, dried thyme, and ground black pepper. Bring the mixture to a boil and let it cook for 5-7 minutes.
Reduce the heat to low and stir in the chopped kale and fresh parsley. Allow the soup to simmer for an additional 5 minutes until the kale is tender.
Taste the soup and adjust the seasoning as needed, adding more black pepper or salt if desired.
Serve the soup hot, garnished with grated Parmesan cheese and a dollop of sour cream if preferred.

Nutritional Facts

Per serving (approximately 1.5 cups of soup with 1.5 tablespoons of Parmesan cheese):

Calories: 467 kcal
Protein: 31g
Carbohydrates: 62g
Fat: 8g
Saturated Fat: 1g
Cholesterol: 20mg
Sodium: 1148mg
Potassium: 1501mg
Fiber: 14g
Sugar: 3g
Vitamin A: 1893 IU
Vitamin C: 4mg
Calcium: 232mg
Iron: 9mg

The History and Popularity of Ham and Bean Soup

Ham and bean soup is a classic dish found in various cuisines around the world. The origins of this soup are tied to frugality, with beans and ham being inexpensive yet nutrient-dense ingredients. Historically, this dish was made to use up leftover ham, often from a holiday meal, making it a perfect post-celebration comfort food. It is believed to have originated in European cooking traditions, where legumes like beans were staples in the diet due to their affordability and long shelf life.

In the United States, ham and bean soup has long been a popular dish, especially in rural areas where farmers had access to fresh ingredients such as beans, ham, and vegetables. Over time, the recipe has evolved, with various versions incorporating regional flavors and ingredients. One of the most notable variations is the addition of kale, which not only enhances the flavor profile of the soup but also increases its nutritional value.

The Nutritional Benefits of Ham and Bean Soup with Kale

Ham and bean soup with kale is not just delicious, but it is also packed with essential nutrients. Beans are an excellent source of plant-based protein, fiber, and important minerals such as iron, magnesium, and potassium. The beans used in this recipe, particularly white beans, are a great source of dietary fiber, which is essential for maintaining a healthy digestive system and controlling blood sugar levels. Additionally, the high fiber content helps keep you feeling full for longer, making this soup a perfect option for those looking to maintain or lose weight.

Ham, which serves as the main source of protein in this soup, is rich in essential amino acids that are important for muscle repair and growth. While ham can be high in sodium and fat, using lean ham or trimming off excess fat can make it a healthier choice. The kale, a dark leafy green, adds another layer of nutritional value to this soup. Kale is known for being incredibly nutrient-dense, providing significant amounts of vitamins A, C, and K, as well as antioxidants and minerals like calcium and iron.

The combination of beans, ham, and kale creates a soup that is well-rounded in terms of protein, fiber, vitamins, and minerals, making it a satisfying and nourishing meal.

Why Kale is the Perfect Addition to Ham and Bean Soup

Kale is a superfood that has gained widespread popularity due to its numerous health benefits. It is a member of the cabbage family and is known for its dark green leaves and robust, slightly bitter flavor. The addition of kale to ham and bean soup not only enhances the soup’s texture but also increases its nutritional profile.

Kale is an excellent source of vitamin K, which plays a crucial role in blood clotting and bone health. It also contains significant amounts of vitamin A, which is important for maintaining healthy vision, skin, and immune function. Vitamin C, another key nutrient found in kale, supports the immune system and helps the body absorb iron from plant-based sources like beans.

Furthermore, kale is rich in antioxidants, which help protect the body against oxidative stress and inflammation. It contains compounds such as flavonoids and carotenoids, which are known to have anti-inflammatory properties and may reduce the risk of chronic diseases, including heart disease and certain types of cancer.

Incorporating kale into your ham and bean soup is an easy way to boost the soup’s nutrient density and add a pop of color and flavor. The earthy, slightly bitter taste of kale complements the savory ham and creamy beans, creating a balanced and flavorful dish.

How to Customize Ham and Bean Soup with Kale

One of the great things about ham and bean soup with kale is its versatility. You can easily customize the recipe to suit your personal preferences or dietary needs. Here are a few ways to make this soup your own:

Type of Beans: While white beans are commonly used in this recipe, you can experiment with different types of beans to change the texture and flavor of the soup. Cannellini beans, navy beans, or even kidney beans can all be used as alternatives to white beans.
Add Extra Vegetables: If you want to increase the vegetable content, consider adding other vegetables like bell peppers, zucchini, or sweet potatoes. These vegetables will add natural sweetness and extra nutrients to the soup.
Spices and Herbs: While thyme is a classic herb used in ham and bean soup, you can also add other spices and herbs to enhance the flavor. Rosemary, bay leaves, or smoked paprika can add depth and richness to the soup. For a little heat, try adding a pinch of red pepper flakes or cayenne pepper.
Vegetarian Version: For a vegetarian or vegan version of this soup, you can omit the ham and replace it with smoked tofu or tempeh to mimic the smoky flavor. You can also add extra beans or legumes to ensure the soup remains high in protein.
Make it Spicy: If you enjoy a little kick, consider adding diced jalapeños or a few dashes of hot sauce to the soup. The spiciness will balance out the richness of the ham and beans and add a new layer of flavor.
Top It Off: For added texture and flavor, serve the soup with a dollop of sour cream, a sprinkle of grated cheese, or a drizzle of olive oil. Fresh herbs like parsley or cilantro can also make a beautiful garnish.

Serving and Storing Ham and Bean Soup with Kale

Ham and bean soup with kale is a great meal to prepare in advance and store for later. The flavors continue to develop and intensify as the soup sits, making it even more delicious the next day.

To store the soup, allow it to cool completely before transferring it to an airtight container. It can be stored in the refrigerator for up to 3-4 days. If you want to keep it longer, you can freeze the soup for up to 3 months. When reheating, make sure to stir the soup well and add a little extra broth or water if needed, as the soup may thicken over time.

Ham and bean soup is best served hot and can be enjoyed on its own or paired with crusty bread, cornbread, or a simple salad. It makes a fantastic lunch, dinner, or even a comforting meal after a long day.

Conclusion

Ham and bean soup with kale is a classic, nutrient-packed dish that is sure to satisfy your hunger and nourish your body. It combines the hearty, savory flavor of ham with the creamy richness of beans and the health benefits of kale, creating a soup that is both delicious and wholesome. Whether you’re looking to use up leftover ham or simply want a comforting bowl of soup, this recipe is a fantastic choice.

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