January 30, 2017

Recipe: Healthy Bean with Kale Soup


A hearty soup is just the thing to stave off the chill of winter. And a bean soup is even better, because it’s loaded with nutrients. Beans are full of fiber, which helps you feel satisfied faster – and eat less.

This soup features not just beans but also another hardworking health helper: kale. The leafy green vegetable is full of protein, fiber, vitamins A, C and K, and other nutrients.


  • 1 tablespoon olive oil
  • 8 garlic cloves, minced
  • 1 medium yellow onion, chopped
  • 4 cups raw kale, chopped (remove the spiny sections)
  • 4 cups chicken or vegetable broth, divided
  • 2 (15-ounce) cans cannellini or navy beans, undrained, divided
  • 2 (15-ounce) cans sliced carrots, undrained
  • 1 (28-ounce) can diced tomatoes
  • 2 teaspoons Italian herb seasoning
  • Salt and pepper to taste
  • 1 cup chopped parsley
  • 1/2 cup shredded Parmesan cheese


In a large pot, heat olive oil. Add garlic and onion; saute until soft and the onion is transparent. Saute kale, stirring until wilted, about 15 minutes. Add three cups of broth (reserving one cup), two cups of the beans (reserving one cup), and all of the tomatoes, carrots, herbs, salt and pepper. Simmer five minutes. In a blender or food processor, mix the reserved beans and broth until smooth. Stir into the soup to thicken it. Simmer 15 more minutes. Ladle into bowls; sprinkle with chopped parsley and shredded Parmesan.

Serves: 8 | Calories per serving: 247

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