Bean Soup with Kale


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

Prep Time:
10 mins
Cook Time:
35 mins
Total Time:
45 mins


  • 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


  1. 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.

  2. 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.

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