White Bean Soup with Kale and Winter Squash

This is the quintessential healthy soup. It's chock-full of antioxidants and fiber from colorful veggies, beans, and dark leafy greens. If you're on a reduced-sodium diet, omit the salt for a sodium value of 391 milligrams. You can freeze this soup in an airtight container for up to 1 month.


11 servings (serving size: 1 cup)

Recipe from

Oxmoor House

Recipe Time

Prep: 30 Minutes
Cook: 36 Minutes

Nutritional Information

Calories 107
Fat 1.3 g
Satfat 0.2 g
Protein 5.1 g
Carbohydrate 21.2 g
Cholesterol 0 mg
Iron 1.8 mg
Sodium 499 mg
Caloriesfromfat 11 %
Fiber 4.5 g
Calcium 96 mg


1 pound kale
2 teaspoons olive oil
1 cup chopped onion (1 medium)
1/2 cup chopped celery (1 large stalk)
2 garlic cloves, minced
6 cups fat-free, less-sodium chicken broth
3 1/4 cups peeled, seeded, and chopped butternut squash (1 small)
1 cup chopped carrot (2 large)
1/3 cup no-salt-added tomato paste
1/2 teaspoon salt
1/2 teaspoon dried thyme leaves
1 (15.5-ounce) can cannellini beans, rinsed and drained
1 (14.5-ounce) can no-salt-added diced tomatoes, un-drained
1/4 teaspoon freshly ground black pepper


Remove and discard stems from kale. Coarsely chop leaves to equal 6 cups, reserving any remaining kale for another use. Wash chopped kale thoroughly in cold water. Drain well, and set aside.

. Heat olive oil in a large Dutch oven over medium-high heat. Add onion, celery, and garlic; sauté 5 minutes or until vegetables begin to soften. Add chopped kale, broth, and next 7 ingredients. Bring to a boil. Cover, reduce heat, and simmer 25 minutes or until vegetables are tender. Stir in pepper.

Oxmoor House Healthy Eating Collection,

Oxmoor House

January 2008
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