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Kale & Bean Soup

 Kale & Bean Soup
Chock-full of veggies, this soup soothes both the body and the spirit. The kale is packed with nutrients, including omega-3s, and the beans add a natural creaminess. —Beth Sollars, Delray Beach, Florida
8 ServingsPrep: 20 min. Cook: 70 min.

Ingredients

  • 2 medium onions, chopped
  • 2 cups cubed peeled potatoes
  • 1 tablespoon olive oil
  • 4 garlic cloves, minced
  • 1 bunch kale, trimmed and coarsely chopped
  • 3-1/2 cups vegetable broth
  • 1 can (28 ounces) diced tomatoes, undrained
  • 1-1/2 cups water
  • 1 teaspoon Italian seasoning
  • 1 teaspoon paprika
  • 1/2 teaspoon pepper
  • 1 bay leaf
  • 1 can (15 ounces) white kidney or cannellini beans, rinsed and drained

Directions

  • In a Dutch oven, saute onions and potatoes in oil until tender. Add
  • garlic; cook 1 minute longer. Stir in the kale, broth, tomatoes,
  • water, Italian seasoning, paprika, pepper and bay leaf. Bring to a
  • boil. Reduce heat; cover and simmer for 50-60 minutes or until kale
  • is tender.
  • Cool slightly. Discard bay leaf. In a blender, process 3 cups soup
  • until smooth. Return to pan; add beans and heat through. Yield: 8
  • servings (2-1/2 quarts).

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Kale & Bean Soup (continued)

Nutritional Facts: 1-1/4 cups equals 152 calories, 2 g fat (trace saturated fat), 0 cholesterol, 622 mg sodium, 29 g carbohydrate, 6 g fiber, 5 g protein. Diabetic Exchanges: 2 vegetable, 1 starch, 1 lean meat.