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Kale and White Bean Soup

Prep Time: 10 minutes

Cook Time: 20 minutes

Recipe makes: About 4 servings

What you need:

  • 1 tbs. olive oil
  • 2 carrots
  • 1 small onion
  • 1 clove garlic
  • 2 boxes (32 oz. each) unsalted or low-sodium chicken stock (for non-vegetarians) or vegetable stock
  • 1-1/2 cups kale, roughly chopped into ½-inch strips
  • 2 cups cooked cannellini beans (freshly cooked or low-sodium canned, rinsed and drained)
  • ¼ cup Parmesan cheese

Equipment and Supplies:

  • Knife and cutting board
  • Large stock (soup) pot

What to do:

  1. Peel and cut carrots and onion into small pieces. Mince garlic.
  2. Heat olive oil in a large stock pot over medium heat. Cook carrots and onion until they begin to soften, about 5–6 minutes. Add garlic and cook for a few seconds more.
  3. Pour in stock and bring to a boil. Adjust the heat so that the soup remains at a steady simmer (not a full boil) and cook for about 15 minutes.
  4. Stir in beans and kale and cook for another 5 minutes.
  5. Ladle into a soup bowl, sprinkle a little cheese on top, and serve.

Nutritional analysis (per serving):

  • 220 calories
  • 14g protein
  • 7g fat
  • 1.5g sat. fat
  • 27g carbohydrate
  • 7g fiber
  • 5mg cholesterol
  • 220mg sodium
  • 3g sugars

Serves: 4

Serving size:1 1/2 cup

Date reviewed: November 2015