Kale, White Bean and Tomato Soup

There’s nothing like the aroma of a pot of soup simmering on the stove. At this time of year, a serving of a vegetable-filled bowl is not just nutritious. It can warm you right up while at the same time, satisfy your hunger.

This particular soup came about because I was very, very slow in harvesting the last of my kale in the garden. I kept meaning to go out into my yard and gather up the remaining greens but the time got away from me and I had not done it. Then last weekend, as the snow started falling once again, I decided it was my last chance so out I went. No more procrastinating.

My rewards were both some kale chips and this soup. I had not realized how much kale there was left in my garden.

As a change of pace for the chips, I added a few tablespoons of nutritional yeast to the kale as I dressed it with extra virgin olive oil, and salt and freshly ground pepper. While I did forget to put the timer on for the kale chips, they still tasted delicious even though they were quite well done.

When it comes to the soup, feel free to substitute any dark leafy greens, such as spinach or Swiss chard, if you don’t have any kale. But if you have any family members who turn their noses up at eating kale, this is a great way for them to get a taste as there are lots of other flavours to enjoy. Keep in mind that repeatedly tasting small amounts of a less than favourite food can change preferences.

Kale, White Bean and Tomato Soup

Makes 4 servings

1 tbsp extra virgin olive oil
1 cup chopped onions
3 cloves garlic, finely chopped
1 cup diced carrots
2 stalks celery, diced
4 cups low-sodium or sodium-reduced vegetable or chicken broth
1 540-mL can white kidney beans, rinsed and drained
1 398-mL can diced tomatoes
2 tsp dried oregano
4 cups coarsely chopped kale, tough stems removed
Salt and freshly ground pepper, to taste
2 tbsp freshly grated Parmesan cheese, optional

 

Heat the oil in a large heavy pot over medium heat. Add the onions and garlic; sauté until soft, about 5 minutes. Add carrot and celery cook until soft, about another 5 minutes. Add vegetable or chicken broth, white kidney beans, canned diced tomatoes and oregano. Bring to a boil; reduce heat and simmer, covered, for 30 minutes; stirring occasionally. Stir in chopped kale and continue to cook another 10 minutes. Season with salt and freshly ground pepper, to taste and garnish with Parmesan cheese, if desired.

Per serving nutritional information:
Calories: 159
Protein: 8 grams
Fat: 5 grams
Saturated Fat: 1 gram
Carbohydrate: 18 grams
Fibre: 3 grams
Sodium: 250 milligrams

Tags: , , , , , , ,

Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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3 Comments on “Kale, White Bean and Tomato Soup”

  1. December 10, 2021 at 9:33 am #

    It was delicious – we had it for lunch. We had all the ingredients except we only black eyed beans and not white beans. Thanks Rosie. It was delicious.

  2. December 10, 2021 at 11:41 am #

    I’m glad to hear you enjoyed it! Yes, any kind of beans do work. I need to make more!

  3. Erina Kelly
    December 10, 2021 at 7:28 pm #

    This looks really nice + easy. Flexible with the greens, too. Looking forward to making a batch this weekend.

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