White Bean Kale Soup

Dairy-Free | Gluten-Free | Main Dishes | Soups | Low Sodium | No Added Sugars | High in Fiber | Vegan | Vegetarian | WIC Friendly | Egg-Free | Nut-Free

Fiber from beans and veggies is what gives this satisfying soup its power.

Meal White Bean Kale Soup
8
Servings
1 hour 5 minutes
Total Time
$0.68
Cost per serving *
Temperature: Medium-high heat
Serving size:1 cup
Prep time:45 minutes
Cook time:20 minutes
Total time:1 hour 5 minutes
Equipment:

Large pot
Utensils:

Mixing spoon

Measuring cups and spoons
* Cost and availability of recipe ingredients may vary across different regions of Ohio. Cost per serving information should be used as a general guide when considering recipe cost.
Nutrition Facts Recipe PDF Large Print Recipe PDF

Ingredients

1 tablespoon olive oil OR vegetable oil

1 yellow onion, diced

4 cloves garlic, minced OR 4 teaspoons garlic powder

1 cup celery (about 4 stalks), sliced

1 cup carrots, sliced

3 teaspoons Italian seasoning OR Celebrate Your Plate Italian Seasoning

3 cups low-sodium vegetable broth

3 15.5 ounce cans no salt added white beans (navy, Great Northern, cannellini, etc.), drained and rinsed

3 cups chopped kale, sliced into ribbons and stems removed

1/2 teaspoon salt

1/4 teaspoon black pepper

Instructions

  1. Before you begin, wash your hands, surfaces, utensils, tops of cans, and produce.
  2. Heat oil in a large pot over medium-high heat. 
  3. Add onion, garlic, celery, and carrots. Cook, stirring frequently for 8 minutes. 
  4. Add Italian seasoning and a large pinch of salt and black pepper. Cook for 1 minute, stirring frequently.
  5. Add vegetable broth and white beans to the pot. Stir to combine.
  6. Bring pot to simmer on medium-high heat.
  7. Reduce heat to medium and leave to simmer for 5 minutes.
  8. Stir kale for 2-3 minutes, or until it begin to slightly wilt.
  9. Season soup to taste with additional salt and black pepper.

Tips

  • Try topping this dish with some grated Parmesan!
Featured
Ingredients

What goes in White Bean Kale Soup?

Celery
Celery
Carrots
Carrots
White Beans
White Beans
Kale
Kale
Yellow Onion
Yellow Onion

Nutritional Information
(Per Serving)

CALORIES
190
TOTAL FAT
2g
SODIUM
450mg
TOTAL CARBS
32g
PROTEIN
12g
See complete nutrition facts >>
Comments

Veggie and Tuna Melt

Chopped celery and grated carrots add color and crunch to this quick weeknight dinner. 

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Tuna Boats

Mashed white beans lend a creamy texture to this mayo-free tuna salad, while Dijon, green onions, and lemon add some kick.

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