Healthy Bean Soup With Kale Recipe

Boost your health with this vibrant and flavorful Healthy Bean Soup! Packed with antioxidants, lutein (a whopping 7mg per serving!), and delicious veggies, this recipe is quick, easy, and incredibly satisfying. Each spoonful delivers a powerful dose of nutrients to combat aging, support healthy vision, and promote overall well-being. We've added canned carrots for extra texture and a boost of sweetness, making this soup even more irresistible. Perfect for a healthy weeknight meal or a hearty weekend lunch!

Prep Time 15 mins

Cook Time 22 mins

Calories 214.6 kcal

Protein 23g

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The Forktionary Kitchen Team

Adapted from Food.com, then tested & standardized by Forktionary.

Ingredients for Healthy Bean Soup With Kale

2 tablespoons olive oil
2 cloves garlic, minced
1/2 medium yellow onion, chopped
1 bunch kale (about 10 ounces)
3 cups chicken broth
3 cups canned cannellini beans (drained and rinsed)
1 (15 ounce) can sliced carrots, drained
1 (14 1/2 ounce) can diced tomatoes, undrained
1 teaspoon dried Italian herb seasoning
salt and freshly ground black pepper, to taste
2 tablespoons fresh parsley, chopped
1 tablespoon shredded Parmesan cheese
crusty bread (for serving, optional)

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How to Make Healthy Bean Soup With Kale

Heat 2 tablespoons of olive oil in a large pot over medium heat.
Add 2 cloves minced garlic and 1/2 medium yellow onion, chopped. Sauté until softened and translucent, about 5 minutes.
Wash 1 bunch (about 10 ounces) of kale, leaving small droplets of water. Add to the pot and sauté for 15 minutes, stirring occasionally, until wilted and bright green.
Add 3 cups vegetable broth (or chicken broth for non-vegetarian), 2 cups canned beans (drained and rinsed), 1 (15-ounce) can of sliced carrots (drained), 1 (14.5-ounce) can diced tomatoes (undrained), 1 teaspoon dried herbs (Italian seasoning recommended), salt, and pepper to taste.
Bring to a simmer and cook for 5 minutes.
In a blender or food processor, combine 1 cup reserved vegetable broth and 1 cup reserved canned beans until smooth.
Stir the blended mixture into the soup to thicken.
Simmer for an additional 15 minutes, or until flavors have melded.
Ladle into bowls and garnish with 2 tablespoons chopped fresh parsley and 1 tablespoon shredded Parmesan cheese (optional).
Serve hot with a slice of crusty bread for dipping. For an even heartier soup, add another can of beans!

Nutrition Information (Approximate per serving)

Sodium

32 g

Sugar

42g

Fat

Carbs

12g

Recipe Categories (Choose a category and find related recipes!)

Soups, Stews & Chilis Main Courses Lunch Main Dish / Dinner Vegetarian Proteins Bean & Lentil Recipes American Healthy Vegetarian Gluten Free Fall Recipes One Pot Meals 30 Minutes Or Less

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Frequently Asked Questions

How long does it take to make Healthy Bean Soup With Kale?

Healthy Bean Soup With Kale takes about 37 minutes from start to finish — roughly 15 minutes to prepare and 22 minutes to cook.

How many calories are in Healthy Bean Soup With Kale?

Healthy Bean Soup With Kale has approximately 214.6 calories per serving, with about 23 g protein, 12 g carbohydrates and 5 g fat.

What ingredients do I need for Healthy Bean Soup With Kale?

The key ingredients for Healthy Bean Soup With Kale are Olive Oil, Garlic Cloves, Yellow Onion, Kale, Chicken Broth, Cannellini Beans. See the full list with measurements above.