5.0 from 3 votes
White Bean and Kale Soup
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.
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4 people
Calories: 109 kcal
Course:
Appetizer , Soup
Cuisine:
International
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 (400 g, 13 oz)
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.
Cup of Yum
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
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
% 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% |
* Percent Daily Values are based on a 2,000 calorie diet.