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Healthy Bean and Kale Soup Recipe

Looking for an easy Healthy Bean and Kale soup recipe? Learn how to make Healthy Bean and Kale soup using healthy ingredients.


Submitted by jswanse1

Makes 8 servings



Yummy bean soup recipe. Very good for you but also pretty high cal/ carb, so maybe skip the bread ;)

Recipe Ingredients for Healthy Bean and Kale soup

1 tablespoon olive oil
8 garlic cloves , minced
1 medium yellow onion , chopped
4 cups raw kale , chopped
2 cups chicken stock
2 cups low sodium chicken broth
3 1/2 cups navy beans
1 cup carrots - chopped
28 ounce diced tomatoes
2 teaspoons oregano
1 cup chopped parsley
1 suasage

Recipe Directions for Healthy Bean and Kale soup

  1. In a large pot, heat olive oil.

  2. Add garlic and onion; saute until soft and the onion is transparent.

  3. Wash the kale, leaving small droplets of water. Saute, stirring, until wilted and a lovely emerald green, about 15 minutes.

  4. Add 3 cups of the broth, reserving 1 cup, 2 cups of the beans, reserving 1 cup, all of the carrots, tomatoes, herbs, salt and pepper.

  5. Simmer 5 minutes.

  6. In a blender or food processor, mix the reserved beans and broth until smooth.

  7. Stir into the soup to thicken it nicely.

  8. Simmer 15 more minutes.

  9. Ladle into bowls; sprinkle with chopped parsley and shredded parmesan.

  10. Serve with a nice loaf of crusty bread to soak up all the yummy broth!

  11. For Vegetarian use the vegetable broth

Categories

Beans, Vegetables, Soup

Nutrition Facts
Serving Size 384.9g
Amount Per Serving
Calories
218
Calories from Fat
40
% Daily Value*
Total Fat
4.4g
7%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
308mg
13%
Potassium
822mg
23%
Total Carbohydrates
34.2g
11%
Dietary Fiber
11.8g
47%
Sugars
5.4g
Protein
12.8g
Vitamin A 179% Vitamin C 111%
Calcium 15% Iron 21%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very high in dietary fiber
  • High in manganese
  • High in potassium
  • Very high in vitamin A
  • Very high in vitamin C
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