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.

Yield: 4 servings (serving size: 2 cups)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 242
  • Calories from fat: 22%
  • Fat: 5.8g
  • Saturated fat: 0.7g
  • Monounsaturated fat: 3.4g
  • Polyunsaturated fat: 1.2g
  • Protein: 9.5g
  • Carbohydrate: 40.5g
  • Fiber: 9g
  • Cholesterol: 0.0mg
  • Iron: 3.8mg
  • Sodium: 823mg
  • Calcium: 176mg

Ingredients

  • 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
  • 6 cups Vegetable Stock
  • 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)

Preparation

  1. Preheat oven to 350°.
  2. 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.
  3. 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.
  4. Stir in garlic and kale; simmer 10 minutes or until kale is tender. Stir in lemon juice and pepper. Garnish with parsley, if desired.
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