Recipes - Disease-free living through fitness and nutrition
From Coffey Break for Healthy Alternatives

Recipes for those who wish to avoid salt/sugar/oils/flesh foods. For more recipes, books and information, contact [email protected]

Purple Kale and White Bean Soup
Dr. John McDougall, MD

Oil-free if using water to saute , soy-free, wheat-free

Of course, you can use green kale (dinosaur, or curly) for this soup, but the purple imparts a beautiful color and forces you to choose a type of kale you might not otherwise have tried.

Servings: 4 to 6

2 tablespoons water for sautéing
2 medium yellow onions, diced
3 ribs celery, finely chopped
2 carrots, finely chopped
¼ teaspoon crushed red pepper flakes
1 sprig fresh rosemary
¼ teaspoon salt, plus extra, to taste
1 tablespoon tomato paste
1 bunch purple kale, stems and ribs discarded, leaves chopped into 1-inch pieces
8 cups vegetable stock
1 can (15 ounces) white beans (navy, cannellini), drained and rinsed
Freshly ground pepper, to taste


  • Heat the water in a large soup pot over medium-low heat.
  • Add the onions and cook, stirring occasionally until soft and translucent, about 7 minutes.
  • Add the celery, carrots, red pepper flakes, and rosemary sprig.
  • Season with the ¼ teaspoon salt.
  • Cook, stirring occasionally, until the vegetables soften and become fragrant, about 5 minutes.
  • Add the tomato paste and combine thoroughly with the vegetables, cooking for about 2 minutes.
  • Add the kale, vegetable stock, and beans.
  • Bring to a boil over medium-high heat.
  • Reduce the heat to a simmer and cook until the kale is tender, 15 to 20 minutes.
  • Remove the rosemary sprig, add pepper and salt to taste, and serve. 
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