Hearty Kale and Bean Soup
Recipe Type: Soup
Author: Lifestyle Medical Centers
Prep time:
Cook time:
Total time:
Serves: 6
Freeze leftovers and reheat later for an instant hot meal.
  • 3 Tbsp olive oil
  • 1 cup chopped yellow onion
  • 1/2 cup chopped carrot
  • 1/2 cup chopped celery
  • 2 cloves garlic, minced
  • 4 cups low sodium vegetable broth, divided
  • 7 cups chopped kale (stems removed)
  • 1 (15 oz) can no-salt-added Navy beans, rinsed, drained and divided
  • 1 (15oz) can no-salt-added Kidney beans, rinsed, drained
  • 1 (15oz) can no-salt-added Black beans, rinsed, drained
  • 1/2 tsp freshly ground black pepper
  • 1 tsp freshly grated ginger
  • 1 tsp freshly minced rosemary
  1. Heat a 6 quart sauce pan over medium high heat.
  2. Add olive oil, swirling to coat bottom of pan.
  3. Add onion, carrot and celery and sauté for 6 minutes, or until tender.
  4. Add garlic and cook for 1 minute.
  5. Pour in 3 cups vegetable broth and kale.
  6. Bring to boil, cover, reduce heat and simmer 3 minutes, until kale is crisp but tender.
  7. Place 15 oz navy beans and remaining 1 cup vegetable broth in blender or food processor, blend until smooth.
  8. Add pureed navy beans mixture, kidney beans, black beans, black pepper and ginger to soup.
  9. Bring to a boil, reduce heat and simmer for 5 minutes.
  10. Stir in rosemary.
Serving size: 1.5 cups Calories: 302 Fat: 8g Carbohydrates: 44g Sugar: 5g Sodium: 436g Fiber: 16g Protein: 16g
1.5 Lean Protein 2 Starch 1 Vegetable