Kale and White Bean Soup
Kale and White Bean Soup balances tender greens with creamy cannellini beans in a garlicky, herb-lifted tomato broth. It’s comforting yet light, with a clean, savory depth from Italian seasoning and fresh parsley. Serve it for a cozy weeknight dinner or as a satisfying lunch alongside crusty bread.
- Prep10 mins
- Cook35 mins
- Serves8
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Kale and White Bean Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 57 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 38 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 50
- Heart Health
- 84
- Metabolic
- 58
- Digestive
- 52
- Inflammatory
- 57
- Performance
- 62
- General Wellness
- 1
Assemble all the ingredients.
- 2
Warm olive oil in a large pot over medium-high heat. Cook and stir the onion and garlic in the hot oil until they are soft.
- 3
Add the kale; cook and stir until it wilts.
- 4
Add 3 cups broth, 2 cups beans, tomatoes, herb seasoning, salt, and pepper; bring to a boil, then lower the heat and simmer for 5 minutes.
- 5
Blend the remaining beans and broth in a blender or food processor until smooth.
- 6
Stir the mixture into the soup to thicken, then simmer for 15 minutes. Ladle into bowls; sprinkle with parsley to serve.
- Calories 258.35 kcal Moderate 13%
- Protein 13.11 g Good Source 26%
- Carbohydrate 46.54 g 17%
- Total Fat 3.71 g Low Source 5%
- Saturated Fat 0.7 g Low Source 4%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 1.61 mg Low Source 1%
- Sodium 1110.19 mg High 48%
- Dietary Fiber 11.34 g Good Source 41%
- Total Sugars 8.33 g --
- Added Sugars 0.59 g Low Source 1%
- Calcium 188.27 mg Moderate 14%
- Iron 4.51 mg Good Source 25%
- Potassium 519.81 mg Moderate 11%
- Vitamin A 665.89 mcg Good Source 74%
- Vitamin C 112.43 mg Good Source 125%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Kale and White Bean Soup is an Italian dinner recipe made with 10 ingredients. It takes about 45 mins, serves 8, and is rated easy. Key ingredients include Diced Tomatoes, Fresh Parsley, Italian Seasoning, and Kale. Each serving provides about 258.35 kcal, and is a good source of protein.
Recipe Questions
- What is Kale and White Bean Soup?
- It is an Italian soup recipe made with 10 ingredients, usually served for dinner or lunch or soup.
- What is Kale and White Bean Soup made of?
- The main ingredients are Diced Tomatoes, Fresh Parsley, Italian Seasoning, Kale, Minced Garlic. The full list of 10 is above.
- What goes well with Kale and White Bean Soup?
- Explore these Italian side-dish recipes.
- How long does it take to make Kale and White Bean Soup?
- About 45 mins in total: 10 mins to prepare and 35 mins to cook.
- How many calories are in one serving?
- One serving provides about 258.35 kcal. The full nutrition breakdown is above.
- Is Kale and White Bean Soup easy to make?
- This recipe is rated easy, with 10 ingredients and 6 steps.
- Is Kale and White Bean Soup healthy?
- Kale and White Bean Soup has an easyChef Pro health score of 60/100. Per serving, it provides 258.35 calories and 13.11 g of protein, or 26% of the Daily Value. It is a good source of dietary fiber, iron, vitamin A and vitamin C. Worth noting per serving: sodium at 1110.19 mg (48% of the Daily Value). It contains Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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