Bean Soup with Kale Recipe

Ingredients

This recipe was developed at its original yield. Ingredient amounts are automatically adjusted, but cooking times and steps remain unchanged. Note that not all recipes scale perfectly. Original recipe (1X) yields 8 servings:

• 1 tablespoon olive oil
• 1 medium yellow onion, chopped
• 8 large garlic cloves, crushed or minced
• 4 cups chopped raw kale
• 4 cups low-fat, low-sodium chicken or vegetable broth, divided
• 2 (15 ounce) cans white beans, such as cannellini or navy, undrained and divided
• 4 plum tomatoes, chopped
• 2 teaspoons dried Italian herb seasoning, or to taste
• Salt and pepper to taste
• 1 cup chopped parsley

Directions

Follow these steps to make the soup:

1. Gather all the ingredients and have them ready for cooking.
2. Heat the olive oil in a large pot over medium-high heat. Once the oil is hot, add the chopped onion and garlic. Cook, stirring occasionally, until they soften and become fragrant.
3. Add the kale to the pot. Stir and cook until the kale is wilted, which should take about 2-3 minutes.
4. Pour in 3 cups of broth and 2 cups of the beans (undrained). Add the chopped tomatoes, Italian seasoning, salt, and pepper. Stir everything together, bring the mixture to a boil, then reduce the heat to a simmer. Let it cook for about 5 minutes.
5. In a blender or food processor, combine the remaining 2 cups of beans and the remaining 1 cup of broth. Blend until smooth.
6. Stir the smooth bean mixture into the soup to thicken it. Continue to simmer for an additional 15 minutes, stirring occasionally.
7. Once the soup has thickened, ladle it into bowls. Sprinkle with the freshly chopped parsley before serving.

Nutrition Facts (per serving)

• Calories: 130
• Total Fat: 2g (3% DV)
• Saturated Fat: 0g (2% DV)
• Cholesterol: 0mg (0% DV)
• Sodium: 83mg (4% DV)
• Total Carbohydrate: 21g (8% DV)
• Dietary Fiber: 5g (19% DV)
• Total Sugars: 2g
• Protein: 8g (16% DV)
• Vitamin C: 27mg (30% DV)
• Calcium: 98mg (8% DV)
• Iron: 3mg (19% DV)
• Potassium: 595mg (13% DV)

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.