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Kale and White Bean Soup
Warm up with this easy Kale and White Bean Soup—packed with fiber, rich flavors, and ready in 30 minutes. Perfect for cozy lunches or dinners!
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
Servings:
4
Calories:
101 kcal
Course:
Soup
Cuisine:
Mediterranean, American
Ingredients
- 2 tablespoons olive oil
- 1 onion diced, large
- 1 carrot diced
- 1 celery diced, stick
- 1 tablespoon tomato paste
- 3 garlic minced, cloves
- 1 tablespoon rosemary or 1 teaspoon dried rosemary, chopped, fresh
- 1 teaspoon thyme dried
- 1 teaspoon smoked paprika
- ½ teaspoon oregano dried
- 600 ml vegetable stock 2 ½ cups
- 2 g/15oz White beans I used cannellini beans, drained and rinsed, 400g/15oz; canned
- 50 g kale stalks removed and finely chopped (2 cups)
- 1 teaspoon lemon juice
- ½ teaspoon black pepper freshly ground
Instructions
- Heat the oil in a large pan over a low heat, then add the onion, carrot and celery and cook for 5-7 minutes, or until soft and translucent but not browned. Stir in the tomato paste, garlic, rosemary, thyme, paprika, oregano, and cook, stirring, for a further 2 minutes.
- Add the stock and beans to the pan and simmer for 15 minutes.
- Carefully ladle ½ of the soup into a blender (or use a hand held immersion blender) to puree half of the soup.
- Return the blended soup to the pot and stir in the kale and simmer for 5 minutes.
- Stir in the lemon juice and season with black pepper.
Cup of Yum
Slow Cooker
- Sauté the vegetables first, then combine everything, except the beans and the kale in the slow cooker and cook on low for 4-6 hours. Add the beans and heat through, then blend half of the soup, return it to the slow cooker and stir in the kale. Heat until wilted.
Nutrition Information
Calories
101kcal
(5%)
Carbohydrates
9g
(3%)
Protein
1g
(2%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
5g
(25%)
Sodium
648mg
(27%)
Potassium
205mg
(4%)
Fiber
2g
(8%)
Sugar
4g
(8%)
Vitamin A
4440IU
(89%)
Vitamin C
17mg
(19%)
Calcium
59mg
(6%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 101
% Daily Value*
| Calories | 101kcal | 5% |
| Carbohydrates | 9g | 3% |
| Protein | 1g | 2% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 648mg | 27% |
| Potassium | 205mg | 4% |
| Fiber | 2g | 8% |
| Sugar | 4g | 8% |
| Vitamin A | 4440IU | 89% |
| Vitamin C | 17mg | 19% |
| Calcium | 59mg | 6% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.