White Bean Soup

Roasted garlic adds a robust flavor to this nourishing bean soup. If you're not a fan of kale, try Swiss chard.


4 servings (serving size: 2 cups)

Recipe from

Cooking Light

Nutritional Information

Calories 242
Caloriesfromfat 22 %
Fat 5.8 g
Satfat 0.7 g
Monofat 3.4 g
Polyfat 1.2 g
Protein 9.5 g
Carbohydrate 40.5 g
Fiber 9 g
Iron 3.8 mg
Sodium 823 mg
Calcium 176 mg


1 whole garlic head
4 teaspoons olive oil, divided
1 cup finely chopped onion
3/4 teaspoon sea salt
1/2 cup finely chopped carrot
1/2 cup finely chopped peeled potato
1/4 cup finely chopped celery
1 tablespoon chopped fresh rosemary
2 tablespoons tomato paste
1 (16-ounce) can cannellini beans or other white beans, drained
4 cups chopped fresh kale
2 tablespoons fresh lemon juice
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped fresh parsley (optional)


Preheat oven to 350°.

Remove white papery skin from garlic head (do not peel or separate the cloves). Brush with 1 teaspoon olive oil; wrap in foil. Bake at 350° for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins.

Heat the remaining oil in a large saucepan over medium-heat. Add onion and salt; sauté 5 minutes. Add carrot and the next 4 ingredients (carrot through tomato paste); cook 5 minutes, stirring frequently. Add Vegetable Stock and beans; bring to a boil. Reduce heat; simmer, uncovered, for 30 minutes.

Stir in garlic and kale; simmer 10 minutes or until kale is tender. Stir in lemon juice and pepper. Garnish with parsley, if desired.

Peter Berley,

Cooking Light

March 2002
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