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. 

Ingredients

  • 1  tablespoon  olive oil
  • clove garlic, minced
  • medium yellow onion, chopped
  • Two 15-ounce cans cannellini beans, drained and rinsed
  • 2  cups  chicken stock
  • 4  cups  water
  • Parmesan rind
  • 1  pound  kale, stems and veins removed, chopped into 1/2-inch strips
  • Salt and freshly ground black pepper, to taste
  • Bread, toasted
  • Parmesan cheese, grated

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. 

Nutritional Facts

Total Fat
5g
7%
Sugar
7g
8%
Saturated Fat
1g
4%
Cholesterol
2mg
1%
Carbohydrate, by difference
24g
18%
Protein
5g
11%
Vitamin A, RAE
184µg
26%
Vitamin C, total ascorbic acid
2mg
3%
Vitamin K (phylloquinone)
4µg
4%
Calcium, Ca
112mg
11%
Choline, total
15mg
4%
Fiber, total dietary
3g
12%
Folate, total
64µg
16%
Iron, Fe
8mg
44%
Magnesium, Mg
43mg
13%
Manganese, Mn
1mg
56%
Niacin
5mg
36%
Phosphorus, P
129mg
18%
Selenium, Se
9µg
16%
Sodium, Na
164mg
11%
Water
242g
9%
Zinc, Zn
1mg
13%

Kale Shopping Tip

Buy green leafy vegetables like arugula, watercress, and collards – they are good sources of vitamins A, C, and K and minerals like iron and calcium.

Kale Cooking Tip

Brighten up sandwiches or salads with small, tender leaves like spinach and add larger, tougher leaves like kale to soups and stews.