White Bean and Kale Soup
1 serving of white bean and kale soup contains 267 Calories. The macronutrient breakdown is 57% carbs, 24% fat, and 19% protein. This is a good source of protein (25% of your Daily Value), fiber (44% of your Daily Value), and potassium (16% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 5 minutes
- Cook Time
- 25 minutes
Ingredients
Directions
- Heat the oil in a 3 quart saucepan over medium-high heat until shimmering. Add chopped onion and cook until softened, about 5 minutes.
- Meanwhile, mash one can of beans in a small bowl. Add mashed beans, broth, and water to saucepan. Bring to a boil.
- Stir in remaining beans (left whole), kale, 1 tsp. salt, and ¼ tsp. pepper. Reduce heat, partially cover, and simmer about 20 minutes, until kale is tender.
- Season to taste with additional salt and pepper and serve.
Nutrition Facts
For 1 serving of white bean and kale soup (629g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 267 | |
| Fats | 8g | 10% |
| Saturated fats | 1g | 5% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 617mg | 27% |
| Carbs | 41g | 15% |
| Net carbs | 29g | |
| Fiber | 12g | 44% |
| Sugar | 2g | |
| Protein | 14g | |
| Calcium | 173mg | 17% |
| Iron | 2mg | 25% |
| Potassium | 762mg | 16% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 18μg | |
| Beta carotene | 1986μg | |
| Caffeine | 0mg | |
| Choline | 1mg | 0.2% |
| Copper | 1mg | 56% |
| Fluoride | 0.2μg | |
| Folate (B9) | 51μg | 13% |
| Lycopene | 0μg | |
| Magnesium | 18mg | 4% |
| Manganese | 0.3mg | 11% |
| Niacin | 0.3mg | 2% |
| Pantothenic acid | 0mg | 0% |
| Phosphorus | 36mg | 5% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 5% |
| Selenium | 0.4μg | 1% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 5% |
| Vitamin A IU | 3347IU | |
| Vitamin A | 168μg | 19% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.1mg | 5% |
| Vitamin C | 43mg | 48% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 1mg | 10% |
| Vitamin K | 240μg | 200% |
| Zinc | 0.2mg | 2% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | 0.2g | |
| Glucose | 3g | |
| Fructose | 0.3g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 1g | 5% |
| Monounsaturated fats | 5g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.1g | |
| Arginine | 0.1g | |
| Aspartic acid | 0.1g | |
| Cystine | 0g | |
| Glutamic acid | 0.2g | |
| Glycine | 0.1g | |
| Histidine | 0g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.1g | |
| Leucine | 0.1g | |
| Lysine | 0.1g | |
| Methionine | 0g | |
| Phenylalanine | 0.1g | |
| Proline | 0.1g | |
| Serine | 0.1g | |
| Threonine | 0.1g | |
| Tryptophan | 0g | |
| Tyrosine | 0.1g | |
| Valine | 0.1g | |
