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Healthnotes Index:

Kale and White Bean Soup

Related recipes: Main Dishes, Soup, Egg-Free, Fall, Gluten-Free, Low-Sugar
Kale and White Bean Soup: Main Image
From: The Bean Institute

Quick Facts

Servings: 8
Prep Time: 30 min.
Cook Time: 35 min.
Total: 1 hr. 5 min.

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This Italian-style soup is perfect for dinner on a cold night. Serve with hearty bread.

Ingredients

  • 1 1/2 cups onion, diced
  • 1 1/2 Tbs olive oil
  • 1/2 tsp garlic, minced
  • 1/2 lb (dry weight) cannellini beans, cooked
  • 4 cups vegetable stock (plus a bit more to adjust liquid to taste)
  • 1 bay leaf
  • 1/2 tsp fresh rosemary, roughly chopped
  • 1 tsp kosher salt
  • 1/8 tsp black pepper, freshly ground
  • 2 cups carrots, medium dice
  • 7 cups chopped kale
  • 3/4 cup Parmesan cheese, grated

Directions

  • Sauté onions in oil for 5 minutes or until soft. Add garlic and cook for an additional minute.
  • Add cooked beans, vegetable stock, salt, pepper, bay leaf, and rosemary and simmer for 10 minutes.
  • Add carrots and cook another 5 minutes.
  • Add kale and cook about 12 minutes or until kale is tender. Add more vegetable stock, if your soup needs more liquid, and warm through.
  • Check seasoning, adjust as needed, and serve sprinkled with grated Parmesan cheese.

Nutrition Facts

Calories 483
  Calories from Fat 74 (15%)
(13%)Total Fat 8g
(13%)Saturated Fat 3g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
(3%)Cholesterol 9mg
(52%)Sodium 1253mg
(61%)Potassium 2141mg
Total Carbohydrate 77g
(68%)Dietary Fiber 17g
Sugars 3g
Sugar Alcohols 0g
(58%)Protein 29g
* 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 © 2024 TraceGains, Inc. All rights reserved.

Read our healthy recipe definitions.

Learn more about TraceGains, the company.

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 December 2024.

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