Kale and White Bean Soup
774
Calories
41g
Protein
121g
Carbs
16g
Fat
Tender white beans and kale in a garlicky tomato broth. A cozy, fiber-rich bowl.
Kcal 774 · Protein 41 g · Carbs 121 g · $ 4.00 per serving
Protein 41g · Carbs 121g · Fat 16g
15 min
Prep
30 min
Cook
$ 4
Per Plate
774
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 2 cups white beans, drained and rinsed
- 2 cups cooked kale (from about 1 lb raw, two bunches)
- 1 cup cooked sliced carrot (from about 1.5 cups raw)
- 1 cup diced tomato
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 tbsp olive oil
- 4 cups white beans, drained and rinsed
- 4 cups cooked kale (from about 1 lb raw, two bunches)
- 2 cups cooked sliced carrot (from about 3 cups raw)
- 2 cups diced tomato
- 4 cloves garlic, minced
- 8 cups vegetable broth
- 2 tbsp olive oil
- 8 cups white beans, drained and rinsed
- 8 cups cooked kale (from about 1 lb raw, two bunches)
- 4 cups cooked sliced carrot (from about 6 cups raw)
- 4 cups diced tomato
- 8 cloves garlic, minced
- 16 cups vegetable broth
- 4 tbsp olive oil
- 12 cups white beans, drained and rinsed
- 12 cups cooked kale (from about 1 lb raw, two bunches)
- 6 cups cooked sliced carrot (from about 9 cups raw)
- 6 cups diced tomato
- 12 cloves garlic, minced
- 24 cups vegetable broth
- 6 tbsp olive oil
- 16 cups white beans, drained and rinsed
- 16 cups cooked kale (from about 1 lb raw, two bunches)
- 8 cups cooked sliced carrot (from about 12 cups raw)
- 8 cups diced tomato
- 16 cloves garlic, minced
- 32 cups vegetable broth
- 8 tbsp olive oil
Before You Start
Rinse and drain the white beans, chop the kale, slice the carrot, and mince the garlic so you can build the pot without stopping.
How To Make It
- Warm the olive oil in a large pot over medium heat, about 1 minute, until it shimmers and flows easily.
- Add the garlic and cook, stirring, 1 to 2 minutes, until fragrant and just softened, not browned.
- Add the sliced carrot and cook, stirring, 4 to 5 minutes, until it begins to soften at the edges.
- Add the white beans, kale, and diced tomato, then pour in the vegetable broth.
- Bring to a boil over high heat, about 5 minutes, until it bubbles hard across the surface.
- Lower the heat and simmer 15 to 20 minutes, until the kale is tender and the carrot is soft when pierced.
- Taste, season with salt and pepper, and serve hot.
Fix It: If it tastes flat, it needs salt; add a pinch at a time and taste until the flavors wake up.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories774
- Protein41g
- Carbs121g
- Fat16g
- Fiber33g
- Sodium1735mg
Bonus Benefits
- Heart Health
- Gut Health
- Inflammation
- Eating Well
- Mood Support
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Beans: plant protein and fiber, reported to keep you full and feed your gut.
Kale: iron, folate, and vitamin K, reported to steady your energy and your calm.
Beans: plant protein and fiber, reported to keep you full and feed your gut.
Kale: iron, folate, and vitamin K, reported to steady your energy and your calm.
Tools For This Recipe
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