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Yummy Gluten Free and Vegan


Yellow Onions, Cannellini Bean & Kale Soup


This is the short story for people who are cooks:  (1) Slice two very large, or three medium onions, add to a five quart pot, salt.  (2) Add water to cover the onions, turn on low heat to simmer, and cover with lid. (3)  After onions are cooking, open and pour one 15 ounce can of Cannellini beans, with liquid, into a bowl, use a clean hand, mush/squeeze the beans with your fingers and hands into a fluid paste, and add to the pot, and then open the other two cans of Cannellini beans to add to the pot with the liquid from the can. (4) Add water to cover the beans plus another inch. (5) Wash a bunch of kale, use scissors to cut kale into bite size pieces over the pot, and add lid to pot. (6) After kale is wilted, use a ladle to mix all ingredients in the pot, and simmer for about an hour, periodically checking to mix and add water to your desired thickness of the soup, and salt and pepper to please your taste buds.


For people learning to cook, or for variations, read on for the step by step with images.  Buy organic!

A hearty protein rich soup, simple and excellent. Certified organic ingredients are recommended, plus salt, Himalayan pink is recommended, whole black peppercorns put through a pepper mill, and high PH water, if available.

(1) Slice two very large, or three medium onions, add to a five quart pot, salt.  (2) Add water to cover the onions, turn on low heat to simmer, and cover with lid.


The sliced onions should be bite size pieces, so cut the first set of slices in half or thirds, depending on the size of the onion.


I used olive oil to saute the onions from the beginning of learning to cook, but oil is not necessary to saute anything.  If you like olive oil or other oil, use it.  Just keep in mind that each oil has a different flavor.

(3)  After onions are cooking, open and pour one 15 ounce can of Cannellini beans, with liquid, into a bowl, use a clean hand, mush/squeeze the beans with your fingers and hand into a fluid paste, and add to the pot, and then open the other two cans of Cannellini beans to add to the pot with the liquid from the can.


The liquid in which the beans are canned is called aquafaba. It is the viscous water in which legume seeds (beans) have been cooked.   Some cooks reserve it.  I have add sugar to whisk it into a wonderful meringue to top strawberries.  It can be used to make chocolate mousse, crepes, butter and mayonnaise.

(3 cont.) Two additional cans of beans added to the pot with the liquid from the can.

(4) Add water to cover the beans plus another inch of water.

(5) Wash a bunch of kale.



(5 cont.) Wash a bunch of kale, any kale, red leafy kale, green leafy kale, that wide leaf deep green kale like in the steamed kale recipe.  It is all good.  Use scissors to cut bite size pieces over the pot.  This process usually fills the pot.  Then cover with a lid. Simmer with just enough heat to make steam, to wilt the kale.


The scissors is a short cut, or rather a fast cut, compared to ripping the leafy pieces into bite size pieces. Bite size pieces are best in any soup because everything fits on your spoon and goes into your mouth without spilling.




(6) After the kale is wilted, use a ladle to mix all ingredients in the pot, and simmer for about an hour, just enough for steam to come off, not rapid bubbles. Periodically check by mixing with the ladle, and tasting.  Add water to your desired thickness of soup, and salt and pepper to please your taste buds.




It is now time to enjoy how delicious and filling this soup is.


To quote the Beatles, "All you need is love!"  And there is an unlimited supply of love to give!


And very few ingredients and easy prep help nurture the love into amazing creations.


If you are OK with gluten, then crusty bread is good with this meal.