White Bean and Kale Soup
User Reviews
5.0
57 reviews
Excellent
White Bean and Kale Soup
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Simple and hearty soup made with fresh kale, white beans, and veggies. Easy to make and so flavorful.
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Ingredients
- 2 tablespoons olive oil
- 3-4 cloves garlic pressed
- 2 large carrots peeled and diced
- 1 yellow onion finely diced
- 1 stalk celery diced
- 2 bay leaves
- 2 tablespoons Italian seasoning
- 45 ounces cannellini beans 3 x 15 oz cans, drained and rinsed
- 1 tablespoon tomato paste
- 2 cups kale or baby spinach chopped
- 4 cups vegetable broth or chicken broth
- salt and black pepper to taste
Instructions
- Heat the oil in a large pot over medium-high heat.
- Add the onion, garlic and saute for 2-3 minutes, or until the onion softens.
- Then, add the carrots and celery and cook for 4- 5 minutes, stirring often. Stir in the beans, tomato paste, sprinkle the seasonings, and add the bay leaves.
- Pour the broth and bring to a boil, then let the soup simmer for 15-20 minutes.
- Once the soup is done, remove it from heat. Use a potato masher to mash some of the beans, straight into the pot, for a creamier texture.
- Place back on the heat, add the kale or baby spinach and cook for 2 minutes more, or just until wilted.
- Discard the bay leaves and serve the soup warm!
Notes
- Serving size: one bowl or 2 cups
- Use any beans of your choice. We love white beans for this recipe
- For a vegan or vegetarian option use vegetable broth.
- Want a creamier consistency? Add one cup of coconut cream/milk or heavy cream.
- You may use frozen kale or spinach if you don't have fresh. Make sure you allow it to thaw out first and then drain.
- Any oil would work.
Nutrition Information
Show Details
Serving
1bowl
Calories
237kcal
(12%)
Carbohydrates
42g
(14%)
Protein
14g
(28%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Sodium
1180mg
(49%)
Potassium
257mg
(7%)
Fiber
12g
(48%)
Sugar
4g
(8%)
Vitamin A
6632IU
(133%)
Vitamin C
31mg
(34%)
Calcium
188mg
(19%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 237 kcal
% Daily Value*
| Serving | 1bowl | |
| Calories | 237kcal | 12% |
| Carbohydrates | 42g | 14% |
| Protein | 14g | 28% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 1180mg | 49% |
| Potassium | 257mg | 5% |
| Fiber | 12g | 48% |
| Sugar | 4g | 8% |
| Vitamin A | 6632IU | 133% |
| Vitamin C | 31mg | 34% |
| Calcium | 188mg | 19% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
57 reviews
Excellent
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