5.0 from 57 votes
White Bean and Kale Soup
Simple and hearty soup made with fresh kale, white beans, and veggies. Easy to make and so flavorful.
Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 6
Calories: 237 kcal
Course:
Soup
Cuisine:
American
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!
Cup of Yum
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
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
% 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.