Diane’s Kale, Bean & Roasted Vegetable Soup

The fall season is here. What better time to prepare for flu season than with a hearty pot of immunity boosting soup.

Kale Bean Soup - Generations Magazine - October-November 2012In order to keep your immune system strong, you need to eat a nutrient dense diet rich in antioxidants and anti cancer phytochemicals, which only come from fruits and vegetables. This soup is packed with just that. Kale, bok choy, onions, garlic, mushrooms, zucchini, carrots, and red bell pepper are all micronutrient rich foods that protect us from disease. The beans add a good source of healthy protein and fiber that we need on a daily basis. Feel free to add any other vegetable or other types of beans you may like. It makes a good amount so you can freeze some for later. Know you’re getting everything your body needs to stay healthy and live strong.


  • 2– 3 green zucchini
  • 1 yellow squash
  • 1 onion
  • 6– 8 mushrooms
  • 1 red bellpepper
  • 4 carrots
  • Handful cilantro
  • 5– 6 cloves garlic
  • Olive oil
  • Italian seasoning

Diane Cadinha holding soup - Generations Magazine - October-November 2012Slice vegetables onto a foil tent, pour 3-4 Tbsp. of olive oil over them and toss. Add cilantro, sprinkle with Italian seasoning and pressed garlic cloves. Toss again. Close tent and roast on the grill for 30 minutes. If roasting in the oven, bake at 475° until vegetables are tender.


  • 4 bunches bok choy
  • 3 bunches kale
  • 3 cloves garlic
  • Stir-fry with olive oil, garlic, bok choy and kale.


  • 3 boxes organic chicken broth
  • 2 cans white cannellini bean
  • 1 can kidney beans
  • 2 cans low sodium diced tomatoes with
  • basil & garlic
  • 2 cans summer crisp corn
  • 1 tsp cumin
  • Seasalt & pepper to taste
  • 2 Tbsp. low sodium soy sauce

Combine all of the parts in a soup pot and simmer for 20 minutes. View the video below. Enjoy; stay healthy.


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