Kale and White Bean Soup

Prep Time

4 Mins






Vegetarian, Gluten-Free, Low Sodium


1 Tbsp. olive oil

1 large onion, diced

3 carrots, peeled and diced

4 cloves garlic, minced

8 cups low-sodium chicken broth (use vegetable broth for vegetarian version)

1 (15 oz) can no-salt-added diced tomatoes

1 bunch (about 1 lb.) kale, stems removed and roughly chopped

2 (15 oz.) cans cannellini beans (choose no-salt-added or low-sodium beans and rinse and drain well before use)


  1. In a large pot, heat the oil over medium heat.
  2. Add the onion, carrot, and garlic and sauté until softened, about 7 minutes.
  3. Add the broth and tomatoes. Bring the liquid to a boil and simmer, uncovered, over medium-low heat for 15 minutes.
  4. Add the kale and beans and simmer for 10 to 15 minutes.

Nutritional Information

  • Total Fat: 7g
    • Saturated Fat: 1g
  • Cholesterol: 0g
  • Sodium: 486g
  • Protein: 26g
  • Total Carbohydrate: 59g
    • DietaryFiber: 14g
    • Sugar: 10g