White Bean and Kale Soup Recipe

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


Submitted by hoofer95062

Makes 6 servings



Kale and white bean soup with roasted garlic

Recipe Ingredients for White bean and Kale soup

1/2 cup Garlic
2 tsp Olive Oil
1 Onion, Diced
1/2 cup Chopped Carrot
1/2 cup Finely Chopped Potato
1/4 cup Chopped Celery
1 tbsp Finely Chopped Fresh Rosemary
2 tbsp Tomato Paste
6 cups Broth
16 ounce Cannellini Beans
4 cups Chopped Kale

Recipe Directions for White bean and Kale soup

  1. Preheat Oven or Toaster Oven to 350

  2. Remove the papery skin from the garlic but keep the head in tact. Wrap it tightly in foil and roast in the oven for one hour. Unwrap carefully and let cool for about 10 minutes. Separate the cloves and squeeze to extract the garlic pulp.

  3. Heat the oil in large pot or dutch oven over medium heat. Add the onion and salt and saute for 5 minutes. Add the carrot, potato, celery, rosemary and tomato paste. Cook 5 more minutes, stirring often. Add the broth and the beans and bring to a boil. Simmer, uncovered, for 30 minutes. Stir in the garlic and kale and simmer 10 minutes or until the kale is tender.

Categories

Soup

Nutrition Facts
Serving Size 417.7g
Amount Per Serving
Calories
365
Calories from Fat
36
% Daily Value*
Total Fat
4.0g
6%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
819mg
34%
Potassium
1669mg
48%
Total Carbohydrates
59.7g
20%
Dietary Fiber
21.2g
85%
Sugars
4.5g
Protein
25.6g
Vitamin A 170% Vitamin C 109%
Calcium 22% Iron 45%
* 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 iron
  • High in manganese
  • High in phosphorus
  • High in potassium
  • Very high in vitamin A
  • Very high in vitamin C
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