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Recipe: Kale and white bean soup

| Recipes | Healthy You | Eating Right


Great slow-cooker meal

Picture this—the rain is pouring down and you’re cozy with a book and then suddenly it’s dinner time. No need to fret since you put this hearty soup in your slow cooker this morning. It also cooks up quickly on the stove.

Serves 5


  • 1 cup onion, chopped (1 medium onion)
  • 4 cloves garlic, minced or 1 teaspoon garlic powder
  • 1 tablespoon extra-virgin olive oil
  • 2 cups low sodium broth (chicken or vegetable)
  • 1 ½ cups (1 can – 15.5 ounces) white beans, drained and rinsed
  • 1 ¾ cups diced tomatoes (1 can – 14.5 ounces low sodium with juice)
  • 1 tablespoon Italian seasoning
  • 3 cups kale, chopped (fresh or frozen)


In a saucepan over medium-high heat, sauté onion and garlic in extra-virgin olive oil until soft. Add broth, white beans and tomatoes. Stir to combine. Bring to a boil. Reduce heat, cover and simmer for about 5 minutes. Add the Italian seasoning and kale. Simmer until kale has softened, 3 to 5 minutes. Serve warm. Refrigerate leftovers within 2 hours.

Nutrition Facts (per serving):

157 calories, 3g fat, 26g carbohydrates, 6g fiber, 7g protein

Adapted from:

Reviewed by PeaceHealth dietitians and nutritionists