Kale and White Bean Soup

Some days ask for simplicity — not the kind that leaves you empty, but the kind that quietly restores you.
This soup is a reminder that nourishment doesn’t need to be complicated. A handful of humble ingredients, simmered slowly, can create something deeply satisfying — something that steadies you from the inside out.

As the kale wilts and the beans soften, the kitchen fills with warmth and stillness. You might find yourself exhaling without realising, softening into the rhythm of it all — chop, stir, taste, breathe.

A bowl of this soup is like taking a long, steady breath. It’s calm in edible form — a way to fill yourself up with balance, lightness, and ease.

You will need:

Olive oil

Seasoning

3 carrots, diced or sliced into circles

1 onion, diced

1 tbsp fresh sage, chopped

1–2 tins chopped or crushed tomatoes

2 bay leaves

1 litre vegetable stock

3–4 cups roasted pumpkin

1 tin white beans (I used cannellini beans)

8 kale stalks, de-stemmed and roughly torn

Parmesan, for garnish

Fresh parsley, for garnish

Method:

1. Heat a drizzle of olive oil in a large pot over a medium heat. Add the onion and carrots, and sauté until softened and fragrant.

2. Stir through the sage and bay leaves, letting them release their aroma for a minute or two.

3. Add the chopped tomatoes and stock, and bring to a gentle simmer.

4. Add the roasted pumpkin and white beans, and cook for 10–15 minutes, stirring occasionally.

5. Add the kale and continue cooking until it has softened into the soup.

6. Season to taste, then ladle into bowls and top with a sprinkle of Parmesan and fresh parsley.

Yield: 4–6 portions

Mindful Moment

Before you eat, take a gentle pause.

Notice the steam rising from the bowl, the earthy sweetness of the carrots and pumpkin, the deep green of the kale.

With each spoonful, feel how your body responds — the warmth, the grounding, the quiet fullness that comes not from overindulgence, but from balance.

You might ask yourself: What do I need to feel nourished today — physically, emotionally, energetically?

Let this bowl be your answer — a reminder that calm isn’t something you find; it’s something you create, one mindful moment at a time.

If you’d like to go deeper with mindful eating, you can tune into The Seeds You Water podcast — this recipe pairs beautifully with the Body Confidence episode.