White Bean Kale Soup

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

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, Measuring Cups and Spoons

Utensils:

Stirring Spoon

Ingredients

1 tablespoon olive or vegetable oil

1 yellow onion, diced

4 cloves garlic, minced or 2 1/4 teaspoons garlic powder

1 cup sliced celery

1 cup sliced carrot

3 teaspoons Italian seasoning

3 cups low sodium vegetable broth

3 15 ounce cans white beans, drained and rinsed

3 cups chopped kale, ribs removed and sliced into ribbons

1/2 teaspoon salt

1/4 teaspoon black pepper

Instructions

  1. Before you begin, wash your hands, surfaces, tops of cans, produce, and utensils.
  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 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 begins to wilt slightly.
  9. Season soup to taste with additional salt and 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 >>
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