Kale is a nutrient powerhouse that many people turn up their noses at, it is a great addition to any soup, and cooking kale softens it’s sometimes tough texture.  Soups are any easy and quick meal that will warm you up and provide filling nourishment.  Pantry staples are diced tomatoes, canned beans and vegetable or chicken stock, then you can cook up many soups in less than 30 minutes.  Yum!

Kale and White Bean Soup

Recipe Source: Recipe and photo from www.FoodHero.org

Number of servings: 5

Time for preparation (including preparation and cooking): 30 minuteIngredients:

1 cup onion, chopped (1 medium onion)

4 cloves garlic, minced or 1 teaspoon garlic powder

1 Tablespoon butter or margarine

2 cups broth (chicken or vegetable)

1 1⁄2 cups cooked white beans (1 can – 15.5 ounces, drained and rinsed)

1 3⁄4 cups diced tomatoes (1 can – 14.5 ounces with juice)

1 Tablespoon Italian seasoning

3 cups kale, chopped (fresh or frozen)


  1. In a saucepan over medium-high heat, sauté onion and garlic in butter or margarine until soft.
  2. Add broth, white beans, and tomatoes; stir to combine.
  3. Bring to a boil; reduce heat, cover, and simmer for about 5 minutes.
  4. Add the kale and Italian seasoning. Simmer until kale has softened, 3 to 5 minutes. Serve warm.
  5. Refrigerate leftovers within 2 hours.

Note: 1 bunch fresh kale (about 8 cups, chopped)


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