Recipe by USA WEEKEND columnist Jean Carper
"Each serving supplies 7mg of lutein, a healthy dose for the day."
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olive oil or canola oil
garlic cloves, crushed or minced
yellow onion, chopped
chopped raw kale
low-fat, low-sodium chicken or vegetable broth
2 (15 ounce) cans
white beans, such as cannellini or navy, undrained
plum tomatoes, chopped
dried Italian herb seasoning
Salt and pepper to taste
I tried this recipe because I was looking for different uses of kale. This hearty soup did not disappoint. I made the recipe exactly, and it was very tasty. For my personal preference, I simmered the soup a lot longer (about 15 minutes with the lid off to concentrate the flavor, and then about 20 minutes with the lid on) because even with the tough ribs removed, the kale took a while to become tender. Additionally, I always cook any soups and pasta sauces ahead of time so the flavors can develop overnight. It truly makes a big difference, and it's a nice to treat to have lunch or dinner made in advance! Thanks for the great recipe.
Flavor was good, but the kale needed to be chopped smaller than I chopped it (I just roughly chopped). The contrast between the pieces of somewhat chewy kale and the more delicate broth was too much. Next time I would cut the kale into tiny pieces and possibly blend more of the beans to create a thicker base.
This is yummy. Kidney beans definitely work if you need a replacement. I use a can of diced tomatoes when tomatoes aren't their freshest. A little parmesan cheese sprinkled over the top makes for good presentation. I freeze excess and it tastes just as good when reheated.
LOVE IT!!! This is so healthy, low fat and delicious. I recently bought a high quality pressure cooker and don't know how I survived without it. I cooked the onions and garlic first and then added the spices and veggies. I used imagine vegetable broth which is an excellent broth. Then I cooked it in the pressure cooker for 10 min and so the kale is really soft and all the flavors infused through the soup. I have never blended beans for soup before and gave that a try and really felt it added something to the soup. I think it makes it more substantial. I also added a tbsp of fresh lemon juice at the end. My vegetarian daughter is thrilled with this and so am I.
This is really great. The first time I made it I used collard greens instead of kale because they looked so good at the farmer's market and my boyfriend gobbled it up, despite the fact he normally won't eat things with beans or tomatoes in them. The second time I added a pinch of cayenne pepper and a blend of collards, turnip greens, spinach and musard greens. YUM! It also freezes really well.
It was quite good! I served it over brown rice instead of as soup. The only change was that I used canned tomatoes because that is what I had. One word of advice, chop the kale pretty small because I didn't and I regretted it.
This soup was YUMMY!!!! My super picky husband actually fought me for the leftovers. I only changed it a small bit. I put two cans of beans and added a few cut up carrots. Also, I substituted Herbs de Provence (with an extra pinch of rosemary) for italian season... its sounds subtle but makes a world of difference. Also I didn't put quite as much garlic. Really good with cornbread.
Very tasty. I would only use 3 cups stock and 1 cup water if am to make it again. As you use the liquid from the beans the soup does not need added salt. I did add chilli flakes as another user mentioned as well as oregano. The soup is filling and delicious.
* Percent Daily Values are based on a 2,000 calorie diet.
Bean Soup With Kale
Serving Size: 1/8 of a recipe
Servings Per Recipe: 8
Amount Per Serving
** Calories: 182
** Calories from Fat: 23
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