Tuscan Kale and Bean Soup

Diabetes Appropriate
Egg-free
Nut-free
Soy-free
High-Fiber
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sugar
Weight Management
Dish type
Dinner
Serves
6
Ready in
30 minutes

Ingredients

  • 2 bunches kale
  • 2 tbsp. olive oil
  • 1 medium onion, thinly sliced
  • 1 medium carrot, thinly sliced
  • 1 garlic clove, minced
  • 3 cups chicken broth
  • 1 (14.5-oz.) can diced tomatoes, undrained
  • 1 (19-oz.) can cannellini beans, rinsed and drained
  • 1 tsp. dried marjoram or oregano
  • Shredded Parmesan (optional)
  • 1 celery stalk including leaves, sliced

Directions

Prep Time
15 minutes
Cook Time
20 minutes
Ready in
30 minutes
  1. Cut stems from kale; slice stems and reserve. Coarsely chop kale leaves; set aside.
  2. In a large Dutch oven heat oil over medium heat. Add kale stems, onion, carrot, celery and garlic; cook and stir 3 minutes. Stir in broth, tomatoes, beans and marjoram; bring to a boiling. Reduce heat and simmer 10 minutes.
  3. Stir in kale leaves. Simmer 5 to 10 minutes or until kale wilts. Ladle soup into soup bowls, sprinkle with Parmesan (if desired), and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 145, Calories Fat 47, Total Fat 6g, Saturated Fat 0g, Cholesterol 0mg, Sodium 605mg, Carbohydrate 20g, Protein 5g
Serving Size1
Calories145
Calories Fat47
Calories (fat) extra32
Total Fat6g
Total Fat (extra)9
Saturated Fat0g
Saturated Fat (extra)1
Cholesterol0mg
Sodium605mg
Sodium (extra)25
Carbohydrate20g
Carbohydrate (extra)7
Fiber5g
Fiber (extra)20
Sugars5g
Protein5g
Vitamin A8286IU
Vitamin A (extra)166
Vitamin C64mg
Vitamin C (extra)107
Iron2mg
Iron (extra)11