White Bean and Kale Soup

Name: White Bean and Kale Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 people
Ingredients: 1 onion; 2 tablespoon olive oil; 3 cloves of garlic; 1 carrot; ½ red pepper; 2 cups Fresh Kale; 1 tablespoon tomato puree; 3 cups vegetable stock; ½ teaspoon salt; ⅛ teaspoon ground black pepper; 1 tin cannellini beans

User Reviews

5.0

3 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings
4 people
Calories
109 kcal
Course
Appetizer, Soup
Cuisine
International

White Bean and Kale Soup

Willa Mcdonald

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White Bean and Kale Soup, a light and healthy soup recipe that is vegan and vegetarian friendly. Packed with all the nature's goodness, this soup is really easy to make in well under 30 minutes, and it goes down well with the whole family.

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Ingredients

Servings

1 onion
2 tablespoon olive oil
3 cloves of garlic
1 carrot
½ red pepper
2 cups Fresh Kale
1 tablespoon tomato puree
3 cups vegetable stock
½ teaspoon salt
⅛ teaspoon ground black pepper
1 tin cannellini beans (400 g, 13 oz)

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Instructions

Peel and chop the onion and garlic.
In a large pan set over a medium heat, heat up the oil, add the onion and fry until golden.
Add the chopped garlic, carrot and pepper, and leave them to sweat for 5 minutes.
Rinse the beans under cold water, and add them to the pan together with the kale and stock.
Place a lid on the pan, and leave the soup to cook for 15-20 minutes or until the veggies are tender.
Add the tomato puree, season with salt and pepper, and remove from the heat.

Notes

This soup freezes very well. If you cook a larger batch, you can portion it into freezer-friendly containers, and freeze it for a later use.
To defrost, either use a microwave, or add it to a pan with quarter or a cup of water, and heat it up until it's piping hot.

Nutrition Information

Show Details

Calories 109kcal (5%) Carbohydrates 10g (3%) Protein 2g (4%) Fat 8g (12%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Monounsaturated Fat 5g Sodium 1028mg (43%) Potassium 264mg (8%) Fiber 3g (12%) Sugar 4g (8%) Vitamin A 6757IU (135%) Vitamin C 54mg (60%) Calcium 103mg (10%) Iron 1mg (6%)

Nutrition Facts

Serving: 4people

Amount Per Serving

Calories 109 kcal

% Daily Value*

Calories	109kcal	5%
Carbohydrates	10g	3%
Protein	2g	4%
Fat	8g	12%
Saturated Fat	1g	5%
Polyunsaturated Fat	1g	6%
Monounsaturated Fat	5g	25%
Sodium	1028mg	43%
Potassium	264mg	6%
Fiber	3g	12%
Sugar	4g	8%
Vitamin A	6757IU	135%
Vitamin C	54mg	60%
Calcium	103mg	10%
Iron	1mg	6%