Kale and White Bean Soup

This is an everything-but-the-kitchen-sink soup, but we figured that might not make the most positive first impression. Grain, vegetables, and starch…this has it all. The addition of black beans, if you have a can in your pantry, would only serve to balance it further, no?


Yields6 ServingsPrep Time10 minsCook Time40 minsDifficultyBeginner

Ingredients

 1 tbsp extra-virgin olive oil
 1 medium onion, diced
 4 cloves garlic, minced
 4 cups vegetable broth (low-sodium preferred)
 1 bunch kale, ribs removed and chopped
 2 large carrots, sliced into ¼-inch coins
 1 (15 oz) can Italian-style diced tomatoes
 1 (15 oz) can cannellini beans, drained and rinsed
 salt, to taste

Instructions

1

In a large, heavy-bottomed pot, cook the onions with olive oil over medium heat for about 3 minutes.

2

Add the garlic and cook for 2 minutes longer.

3

When the onions and garlic are translucent, add the vegetable broth, kale, tomatoes, and carrots, then cover.

4

Cook until the carrots and kale are tender, about 15-20 minutes.

5

When the carrots and kale are tender, add the cannellini beans, salt to taste, and cook until the beans are heated through.

Nutrition Facts

Serving Size 1 cup

Servings 6


Amount Per Serving
Calories 419
% Daily Value *
Total Fat 4.7g8%
Saturated Fat 1g5%
Trans Fat 0g
Cholesterol 0mg
Sodium 947mg40%
Total Carbohydrate 68.7g23%
Dietary Fiber 24.1g97%
Sugars 9.1g
Protein 26.9g54%

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

Ingredients

 1 tbsp extra-virgin olive oil
 1 medium onion, diced
 4 cloves garlic, minced
 4 cups vegetable broth (low-sodium preferred)
 1 bunch kale, ribs removed and chopped
 2 large carrots, sliced into ¼-inch coins
 1 (15 oz) can Italian-style diced tomatoes
 1 (15 oz) can cannellini beans, drained and rinsed
 salt, to taste

Directions

1

In a large, heavy-bottomed pot, cook the onions with olive oil over medium heat for about 3 minutes.

2

Add the garlic and cook for 2 minutes longer.

3

When the onions and garlic are translucent, add the vegetable broth, kale, tomatoes, and carrots, then cover.

4

Cook until the carrots and kale are tender, about 15-20 minutes.

5

When the carrots and kale are tender, add the cannellini beans, salt to taste, and cook until the beans are heated through.

Kale and White Bean Soup
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