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Healthnotes Index:

White Bean and Kale Soup with Goat Cheese Polenta

Related recipes: Soup, Low-Sugar, Vegetarian
White Bean and Kale Soup with Goat Cheese Polenta: Main Image

Quick Facts

Servings: 8
Prep Time: 15 min.
Cook Time: 45 min.
Total: 60 min.
The perfect inexpensive, warming, Sunday-night dinner (and an easy way to fill up on fresh produce).


  • White Bean and Kale Soup1 Tbs extra virgin olive oil
  • 8 large garlic cloves, minced
  • 1 medium yellow onion, chopped
  • 5 cups kale, chopped
  • 4 cups low-fat, low-sodium vegetable broth
  • 2 15 oz cans white beans, such as cannellini or navy, rinsed and drained
  • 4 Roma tomatoes, chopped
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/4 tsp crushed red pepper
  • 4 Tbs fresh shredded Parmesan
  • Goat Cheese Polenta Rounds8 Tbs fresh goat cheese
  • 8 slices precooked polenta


  • White Bean and Kale SoupChop all your veggies. In a large pot, heat olive oil over medium heat. Add garlic and onion; sauté until soft.
  • Add kale and sauté, stirring, until wilted.
  • Add 3 cups of broth, 2 cups of beans, and all of the tomato, herbs, salt and pepper (crushed red pepper + black pepper). Simmer 5 minutes.
  • In a blender or food processor, mix the remaining beans and broth until smooth. Or just mash the beans in the broth with a potato masher. Stir into soup to thicken. Simmer at least 15 minutes.
  • Ladle into bowls; sprinkle with Parmesan cheese
  • Goat Cheese Polenta RoundsSlice the premade polenta into ˝-inch thick rounds
  • Spray a cooking sheet with nonstick spray, arrange polenta rounds on the sheet, and top with a bit of goat cheese (about 1 to 2 tsp per round)
  • Bake in a 350°F oven for 20 minutes, and then broil for a few minutes on high to make the polenta a little more crispy and to brown the cheese. Serve and enjoy!

Nutrition Facts

Calories 603
  Calories from Fat 100 (17%)
(17%)Total Fat 11g
(24%)Saturated Fat 5g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
(6%)Cholesterol 17mg
(57%)Sodium 1356mg
(69%)Potassium 2401mg
Total Carbohydrate 92g
(79%)Dietary Fiber 20g
Sugars 1g
Sugar Alcohols 0g
(74%)Protein 37g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Copyright © 2014 Aisle7. All rights reserved. Aisle7.com

Read our healthy recipe definitions.

Learn more about Aisle7, the company.

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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2015.

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