Kale and White Bean Soup

Nutritional label

Prep Time: 10 minutes

Cook Time: 20 minutes

Recipe makes: About 4 servings

Ingredients:
  • 1 tbs. olive oil
  • 2 carrots
  • 1 small onion
  • 1 clove garlic
  • 2 boxes (32 oz. each) unsalted or low-sodium chicken stock (for non-vegetarians) or vegetable stock
  • 1½ cups kale, roughly chopped into ½-inch strips
  • 2 cups cooked cannellini beans (freshly cooked or low-sodium canned, rinsed and drained)
  • ¼ cup Parmesan cheese
Equipment and Supplies:
  • Knife and cutting board
  • Large stock (soup) pot
Instructions:
  1. Peel and cut carrots and onion into small pieces. Mince garlic.
  2. Heat olive oil in a large stock pot over medium heat. Cook carrots and onion until they begin to soften, about 5-6 minutes. Add garlic and cook for a few seconds more.
  3. Pour in stock and bring to a boil. Adjust the heat so that the soup remains at a steady simmer (not a full boil) and cook for about 15 minutes.
  4. Stir in beans and kale and cook for another 5 minutes.
  5. Ladle into a soup bowl, sprinkle a little cheese on top, and serve.

Reviewed by: Meredith Parkinson, RD