Cannellini Bean & Kale Soup



Remember in an earlier post I mentioned that I detox about twice a year? That detox consists of me eating like a vegan and no processed foods. The first time I did it I had mood swings like no ones business, but after a while I got use to it. I even found some appreciation for the vegan lifestyle. Could I do it permanently? No. However, it is in my experience that when you incorporate vegan and vegetarian meals into your diet that you do feel better and it does make room on your taste palette to appreciate natural foods. Also, when you try to make these meals, it forces you to get creative on how to take a vegetable as bland and as simple as a parsnip to a whole new level.

When I was growing up and when my mom would make beans, she usually cook them with a ham hock or turkey neck. Basically, saturating them with fat with the excuse of the beans needs seasoning. Don’t get me wrong, she was right. There is nothing like a good old ham hock to season the water of your collard greens or beans. However, in an effort to be healthier, let’s explore how to eat boring and bland foods by seasoning them with some regular salt and pepper. Maybe a dash of hot sauce to give it a little zip. That is what you can do with this dish. Add some hot sauce and make some vegan cornbread and you will feel like you are in the country.


This dish is very good for you. I don’t know if you know much about canneli beans but these beans can clean up some of the cholesterol in your heart without you hardly changing your diet. They are that good for you. Let’s talk about kale, shall we? Did you know kale has more vitamin C than an orange? That is just the tip of the iceberg. Kale is filled with antioxidants, vitamins, nutrients, and fiber! It really is a super-food you know. Lastly, parsnips. This isn’t a vegetable that we see come across our dinner tables every day. I will say, it should come across more often. Why? Because they are very high in soluble fiber, which helps to lower cholesterol even your blood sugar. When cooked, parsnips has a slightly sweet taste to them so if you make this dish and taste a subtle sweetness that is okay. That sweetness is designed to also curb your hunger pangs.

This 100% vegan and 100% healthy. Enjoy!

Canneli Bean & Kale Soup

Canneli Bean & Kale Soup


  • 3 tbsp. olive oil
  • 2- 15 oz. cans of canneli beans (rinsed and drained)
  • 2 parsnips, diced
  • 5 c. kale, chopped
  • 1 c. onion, diced
  • 2 whole garlic cloves, minced
  • 4 c. vegetable stock
  • 1 tsp. salt
  • 1/2 tsp. pepper
  • 2 tsp. garlic powder
  • 2 tsp. onion powder
  • 1 tbsp. liquid amino acid (optional)


  1. In a large sauce pan, heat the olive oil on medium heat. Once the olive oil is warmed, saute the onions and the parsnips for 5-7 minutes until onions are translucent and the parsnips are tender. Now, add the garlic and season with salt and pepper. Allow to saute for another 2-3 minutes. Stir to make sure the ingredients don't stick to the pan.
  2. Add the beans and the kale. Stir to make sure all ingredients are incorporated. Now add the vegetable stock and add the garlic and onion powder. Allow to simmer on low heat for 15-20 minutes and then serve.


    • brownsugarma says

      Yea. They kind of run in the same family. This is my first time cooking with them but my grandfather made them for me once when I was younger in replacement of mashed potatoes. They were so good!

  1. says

    I made this I changed it to purple potatos instead of parsnips because thats what I had on hand, I made 4 more cups of soup extra, used dry beans instead of can and added some crushed red pepper to give it a small kick of spice. :) such an easy simple basic recipe that honestly could be easily altered

    • brownsugarma says

      That is what I love about cooking. As long as you have a template you can do whatever you want to it! Glad it worked out good for you.

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