Winter Warmers

Join the Mayo Clinic Diet today!

Join the Mayo Clinic Diet today!

Our flexible meal plans fit into any lifestyle, and our easy to prepare recipes show you how good food can be great — and great for you, too.

Join Now

White bean & kale soup

2
Soups
Servings
12

If you’re looking for a hearty winter soup, add kielbasa sausage to this recipe. Chop the sausage into small pieces to reduce calories. Add it early while sautéing the vegetables to release its flavor.

  • White beans, dry, 1 cup(s), or 3 cups cooked (equal to 2 cans)
  • Kale, raw, 12 cup(s), cleaned and chopped
  • Onion, 2 cup(s), chopped
  • Carrots, 2 cup(s), chopped
  • Thyme, fresh, 2 tsp(s), chopped
  • Rosemary, fresh, 1 tsp(s), chopped
  • Extra virgin olive oil, 1 tbsp(s)
  • White wine, 1 cup(s)
  • Low-sodium vegetable broth, 10 cup(s)
  • Bay leaf, 1 leaf(s)
  • Kosher salt, 1 tsp(s)
  • Black pepper, ¼ tsp(s), ground

Method

Prepare beans according to package directions. Clean and chop the kale. Chop the onions, carrots, thyme, and rosemary.

Heat a medium saucepan to medium heat. Add oil, onions, and carrots. Cook for 5 minutes; add kale. Add the wine and let reduce to half.

Add the thyme, rosemary, vegetable stock, bay leaf, salt and pepper to the pan. Bring to a boil. Add the beans and let them simmer for 20 minutes. Remove bay leaf before serving.

Nutrition facts per serving
Makes 12 servings

Food Groups

V
Vegetables
1.1
F
Fruits
0
C
Carbohydrates
0
PD
Protein/Dairy
0.5
Ft
Fats
0.2
S
Sweets
0.2

Nutrition Facts

Calories120
Total Fat1.5 g
- Saturated Fat0.2 g
Cholesterol0 mg
Sodium332 mg
Total Carbohydrate18.8 g
- Dietary Fiber5.2 g
- Total Sugars4.7 g
-- Added Sugars0 g
Protein4.5 g
Join the Mayo Clinic Diet today!

Join the Mayo Clinic Diet today!

Our flexible meal plans fit into any lifestyle, and our easy to prepare recipes show you how good food can be great — and great for you, too.

Join Now