Bean Soup with Kale

Name: Bean Soup with Kale
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Ingredients: 1 tablespoon olive oil or canola oil; 1 medium yellow onion, chopped; 8 large garlic cloves, crushed or minced; 4 cups chopped raw kale; 4 cups low-fat, low-sodium chicken or vegetable broth; 2 (15 ounce) cans white beans, such as cannellini or navy, undrained; 4 plum tomatoes, chopped; 2 teaspoons dried Italian herb seasoning; Salt and pepper to taste; 1 cup chopped parsley

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This white bean and kale soup supplies 7mg of lutein per serving, a healthy dose for the day.

Recipe by USA WEEKEND columnist Jean Carper

Updated on April 24, 2023

10

Prep Time:

10 mins

Cook Time:

35 mins

Total Time:

45 mins

Servings:

8

Jump to Nutrition Facts

Ingredients

1 tablespoon olive oil
1 medium yellow onion, chopped
8 large garlic cloves, crushed or minced
4 cups chopped raw kale
4 cups low-fat, low-sodium chicken or vegetable broth, divided
2 (15 ounce) cans white beans, such as cannellini or navy, undrained and divided
4 plum tomatoes, chopped
2 teaspoons dried Italian herb seasoning
salt and pepper to taste
1 cup chopped parsley

Directions

Heat olive oil in a large pot over medium-high heat. Cook and stir onion and garlic in hot oil until soft. Add kale; cook and stir until wilted. Add 3 cups broth, 2 cups beans, tomatoes, herb seasoning, salt, and pepper; bring to a boil, then reduce heat and simmer for 5 minutes.
Mix remaining beans and broth in a blender or food processor until smooth. Stir into soup to thicken, then simmer for 15 minutes. Ladle into bowls; sprinkle with parsley to serve.

Nutrition Facts (per serving)

131	Calories
2g	Fat
21g	Carbs
8g	Protein

Nutrition Facts
Servings Per Recipe 8
Calories 131
% Daily Value *
Total Fat 2g	3%
Saturated Fat 0g	2%
Cholesterol 0mg	0%
Sodium 120mg	5%
Total Carbohydrate 21g	8%
Dietary Fiber 5g	19%
Total Sugars 2g
Protein 8g
Vitamin C 27mg	133%
Calcium 98mg	8%
Iron 3mg	19%
Potassium 595mg	13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.