Kale and White Bean Soup

Kale and White Bean Soup
Staff Writer
Kale and White Bean Soup

Jane Bruce

Kale and White Bean Soup

I have a newfound love for kale. These days, I'm baking it into chips, adding it to pasta dishes, and even eating it in salads. But this was my first attempt at a kale soup — and it's delicious! The broth is simple and comforting, the kale is packed with nutrients, and the white beans add a richness and heartiness to the soup. Serve it with a piece of toasted bread and you have a perfect winter meal.

Click here to see The Best Kale Recipes You've Ever Tried. 

Directions

In a large pot, heat the olive oil. Add the garlic and onion and cook until onion is softened, about 5 minutes. 

Mash about ½ of the beans with a fork and add to the onions and garlic. Stir to combine. Add the chicken stock, water, and Parmesan rind and bring to a boil. 

Once boiling, add the rest of the beans, the chopped kale, and season with salt and pepper, to taste. (The Parmesan and chicken stock have plenty of salt in them already, so be careful not to add too much extra salt.)

Reduce the heat to a simmer, partially covered, until the kale is tender, approximately 20 minutes. 

Sprinkle grated Parmesan on toasted bread. Ladle soup into bowls and serve with the toast. 

Nutrition

Calories per serving:

187 kcal

Daily value:

9%

Servings:

6
  • Carbohydrate, by difference 35 g
  • Protein 5 g
  • Total lipid (fat) 3 g
  • Vitamin A, IU 999 IU
  • Vitamin A, RAE 181 µg
  • Vitamin C, total ascorbic acid 1 mg
  • Vitamin K (phylloquinone) 2 µg
  • Ash 1 g
  • Calcium, Ca 111 mg
  • Carotene, beta 79 µg
  • Cholesterol 3 mg
  • Choline, total 9 mg
  • Cryptoxanthin, beta 29 µg
  • Fatty acids, total monounsaturated 1 g
  • Fatty acids, total polyunsaturated 1 g
  • Fatty acids, total saturated 1 g
  • Fiber, total dietary 4 g
  • Folate, DFE 97 µg
  • Folate, food 9 µg
  • Folate, total 61 µg
  • Folic acid 52 µg
  • Glutamic acid 1 g
  • Iron, Fe 8 mg
  • Lutein + zeaxanthin 57 µg
  • Magnesium, Mg 39 mg
  • Manganese, Mn 1 mg
  • Niacin 4 mg
  • Phosphorus, P 112 mg
  • Potassium, K 436 mg
  • Retinol 173 µg
  • Selenium, Se 7 µg
  • Sodium, Na 347 mg
  • Starch 14 g
  • Sugars, total 12 g
  • Water 233 g
  • Zinc, Zn 1 mg
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