Ingredients
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1 tablespoon olive oil
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1 medium yellow onion, chopped
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8 large garlic cloves, crushed or minced
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4 cups chopped raw kale
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4 cups low-fat, low-sodium chicken or vegetable broth, divided
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2 (15 ounce) cans white beans, such as cannellini or navy, undrained and divided
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4 plum tomatoes, chopped
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2 teaspoons dried Italian herb seasoning
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salt and pepper to taste
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1 cup chopped parsley
Directions
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Gather all ingredients.
![Bean Soup with Kale ingredients on a counter]()
Dotdash Meredith Food Studios
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Heat olive oil in a large pot over medium-high heat. Cook and stir onion and garlic in hot oil until soft.
![Onions cooking in a pot on a burner, with a wooden spoon]()
Dotdash Meredith Food Studios
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Add kale; cook and stir until wilted.
![Onions and kale in a pot with a wooden spoon on a burner]()
Dotdash Meredith Food Studios
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Add 3 cups broth, 2 cups beans, tomatoes, herb seasoning, salt, and pepper; bring to a boil, then reduce heat and simmer for 5 minutes.
![Bean Soup with Kale in a pot with wooden spoon on a burner]()
Dotdash Meredith Food Studios
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Mix remaining beans and broth in a blender or food processor until smooth.
![Bean Soup with Kale in a blender]()
Dotdash Meredith Food Studios
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Stir into soup to thicken, then simmer for 15 minutes. Ladle into bowls; sprinkle with parsley to serve.
![Bean Soup with Kale in a pot with a wooden spoon on a burner]()
Dotdash Meredith Food Studios
Nutrition Facts (per serving)
| 131 | Calories |
| 2g | Fat |
| 21g | Carbs |
| 8g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 8 | |
| Calories 131 | |
| % Daily Value * | |
| Total Fat 2g | 3% |
| Saturated Fat 0g | 2% |
| Cholesterol 0mg | 0% |
| Sodium 120mg | 5% |
| Total Carbohydrate 21g | 8% |
| Dietary Fiber 5g | 19% |
| Total Sugars 2g | |
| Protein 8g | 16% |
| Vitamin C 27mg | 30% |
| Calcium 98mg | 8% |
| Iron 3mg | 19% |
| Potassium 595mg | 13% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
