kale-and-white-bean-soup

  • Prep Time:15 min

  • Cook Time: 15 min

  • Serving Size: 1 cup

  • Serves: 5

Ingredients

1 cup onion, chopped
4 cloves garlic, minced
1 tablespoon butter
2 cups low sodium broth (vegetable or chicken)
1 (15.5 ounce) can white beans, low sodium, drained and rinsed
1 (14.5 ounce) can diced tomatoes with juice
1 tablespoon Italian seasoning
3 cups kale, chopped

Steps

  1. Rinse all fresh produce and the tops of cans before cooking.
  2. In a saucepan over medium-high heat, heat butter until just melted. Add onion and garlic to the pan and cook until soft.
  3. Add broth, white beans, and tomatoes; stir to combine.
  4. Bring to a boil. Reduce heat, cover, and simmer about 5 minutes.
  5. Add the kale and Italian seasoning. Simmer until kale has softened, about 3 to 5 minutes.
  6. Refrigerate leftovers within 2 hours.

Nutrition Facts
Serving Size 1 cup(308g) 5 servings per container
Amount per serving
Calories 130
% Daily Value *
Total Fat 2.5g 3%
Saturated Fat 1.5g 8%
Trans Fat 0g
Cholesterol 5mg 2%
Sodium 450mg 20%
Total Carbohydrate 23g 8%
Dietary Fiber 5g 18%
Total Sugars 5g
Includes 0g Added Sugars 0%
Protein 6g
Vitamin D 0mcg 0%
Calcium 83mg 6%
Iron 1mg 6%
Potassium 350mg 6%
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

This recipe also has:

Vitamin C: 17% Daily Value

*Adapted from a University of Oregon Food Hero recipe

UF/IFAS Extension Family Nutrition Program. UF/IFAS Extension Family Nutrition Program Website. Kale and White Bean Soup. Recipe source: *Adapted from a University of Oregon Food Hero recipe. Available at familynutritionprogram.org. Access date: 09-05-2024.