How Not to Die Cookbook: Kale & White Bean Soup [RECIPE]

Good Afternoon Everyone! πŸ™‚

How are you doing? It’s Friday!! Woohoo!! We made it through another week. Today I wanted to kick off a small series of recipes from Dr. Greger’s “How Not to Die Cookbook”. My mom passed Dr. Greger’s “How Not to Die” book onto me a while ago and I was hooked. Not only does he break down scientific research in a way that’s understandable, but he leaves you more informed to make decisions that’s best for you and your family. He freely admits that even if you don’t go all in with a vegan diet… or eat lentils with every meal…. or buy only BPA-free cans at the store… that you can STILL do so much to improve your health and longevity.


I was inspired by a TED talk of his recently when he said: “As Americans we often think that it’s “normal” and “inevitable” that we will one day get cancer and die. This is hardly the truth. There is so much that can be done to prevent our odds of developing cancer and putting our bodies at risk for diseases. We don’t have to get diabetes. We don’t have to be obese. We can choose to take steps to live a healthier lifestyle.” I completely agree. Now you all know me by now. I’m the type of gal who looks for a bargain when I can. So when my mom graciously gifted this cookbook to me, I knew instantly I wanted to share it with YOU! Yes, I went through and marked 16 of what I consider to be the best recipes in this cookbook to save you time, money, and get you started on experimenting with his dishes. If you buy his cookbook, great. But if not, well, I just gifted to you some awesome Vegan recipes. You’re welcome ❀

And now, let’s look at today’s recipe.

We’re kicking things off with Dr. Greger’s Kale and White Bean Soup. Dive into my archives and you’ll see that I eat soup… at least several times a week. It’s cheap, it’s filling, and you can pack in a ton of vegetables to get the whole family on the healthy bandwagon. I was skeptical if this soup would taste good. It doesn’t call for many ingredients. It even has minimal vegetables. So how can such a simple soup taste so good? It’s all about the stock. Dr. Greger recommends using vegetable broth. I use chicken broth because that’s what I had on hand. Do what works best for you. But it’s in the herbs… the chili flakes… the nutritional yeast that is so nutty and savory… the white miso paste that is earthy and delicate. Yes, they all come together to make this soup taste like a bunch of beautiful vegetables in a smoky, savory broth. Honestly? It tastes like ham and pea soup to me. I know! Crazy, right? There’s not a drop of meat in here… but that’s how it tastes, my friends. It’s so good!! Trust me on this one. I hope you all give this recipe a try and let me know what you think. Have a wonderful Friday! Stay tuned for more recipes from Dr. Greger’s cookbook and as always, keep on cooking! ❀



Dr. Greger’s Kale & White Bean Soup

Courtesy of: “How Not to Die Cookbook”

Serves: 4 (1.5 cup) servings


  • 6 cups vegetable broth
  • 1 large red onion, chopped
  • 3-4 garlic cloves, minced
  • 1 medium sweet potato, peeled and cubed
  • 5 cups chopped kale
  • 1/4 teaspoon red pepper flakes (or more if you like it hot)
  • 2 bay leaves
  • 1 (15 ounce) BPA-free can cannellini beans, drained and rinsed
  • 1 teaspoon white miso paste
  • 2 tablespoons nutritional yeast
  • 2 tablespoon fresh parsley
  • 1 teaspoon fresh marjoram, or 1/2 teaspoon dried
  • 1 teaspoon dried rosemary
  • 1 teaspoon dried thyme


  1. Heat 1 cup of broth in a large pot over medium heat. Add the onion and garlic and simmer for 5 minutes.
  2. Stir in the sweet potato, kale, red pepper flakes, bay leaves, and remaining 5 cups of broth and bring to a boil over high heat.
  3. Lower the heat to medium and add the beans, and cook until the vegetables are tender, 20 to 30 minutes.
  4. Ladle about 1/2 cup of broth into a small bowl. Add the miso paste and stir to blend. Pour the miso mixture back into the pot. Add in the nutritional yeast, parsley, marjoram, rosemary, and thyme. Serve hot and enjoy! πŸ™‚


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