Healthy Recipe: White Bean And Kale Soup


What’s better than a warm bowl of soup on a chilly day? It feels like the exact right thing to be eating this time of year. When the soup is made with hearty, healthy ingredients like this White Bean and Kale Soup, it’s nourishing more than just your soul — it’s nourishing your body too. This hearty soup contains plenty of nutrients including calcium, vitamins A and C, fiber and protein. If you’re looking something vegetarian, make it with vegetable stock instead of the chicken or beef stock. Make a pot and warm up today!

White Bean and Kale Soup

Yield: 6 servings

Prep Time: 5 minutes
Cooking Time:
45 minutes (Total time will vary with appliance and setting.)

1 tablespoon canola oil
1 large onion
1 small rutabaga, peeled and diced OR 4 parsnips, washed and diced
4 cloves garlic, minced
1-15oz can White Northern, Cannellini or other white bean, rinsed and drained
1 quart chicken, beef or vegetable stock, plus 2 cups water
1/4 teaspoon salt
Black pepper, to taste
1 teaspoon dried rosemary
1 bay leaf
8 ounces of kale, stems removed and chopped

In a large sauce pan or stock pot, heat oil over medium heat and sauté onion until soft. Add rutabaga or parsnips and garlic and sauté another 5 minutes. Add beans, stock, water and seasonings and simmer for 15 minutes. Stir in chopped kale, cook another 10 minutes and serve.

NUTRITION INFORMATION PER SERVING: 230 Calories; 3g Fat; 0g Saturated Fat; 45g Carbohydrate; 11g Fiber; 7g Protein; Sodium varies depending upon broth.

From the recipe files of the Demonstration Kitchen (DK) at Henry Ford West Bloomfield Hospital. The DK is a destination for both adults and children to explore healthy lifestyles and learn about the importance of nutrition for overall health and wellness. Check out their upcoming cooking classes, including a class all about making healthy soup and stews.

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Categories: EatWell