White Bean and Kale Soup

Soup is probably one of the healthiest meals you can have. Homemade soup that is. Typically store bought and restaurant soup is laden with sodium and fat in the form of cream and often is lacking in the vegetable department. I like hearty soups. Ones with lots of texture and varying flavors with every bite. This recipe has that in the bag with beans and a variety of veggies, it’s pretty much fat free but won’t leave you still hungry – though if you did want more, you could indulge free of guilt.


2 tbsp Oil
1 Onion – Small – Diced
1 Leek – Halved and sliced
5 cloves Garlic – Minced
2 Carrots – Sliced diagonally
2 stalks Celery – Sliced diagonally
6 cups Chicken or Vegetable Stock – Low Sodium
8 White Button Mushrooms – Halved and sliced
1 Zucchini – Small – Quartered and sliced
8- 10 Okra – Small – Sliced *Optional
2 15oz cans White Beans – Navy, Chickpea etc. I used White Spanish Beans
1 tsp Cumin
Salt to taste
Black Pepper to taste
1 tsp Oregano – Dried
4 cups Kale – Deribbed and sliced
2 tbsp Basil – Fresh – Minced
2 Tomatoes – Chopped

– In 6 quart stock pot, heat oil and sautee diced onion and leek for 2 or 3 minutes until translucent. I prefer to cook them a bit longer and get a little char on them, but that’s me.
– Add garlic, stir and add carrot and celery. Sautee for another 2-3 minutes then add chicken stock. Bring to a light boil and lower the heat to a simmer.
– Add mushrooms, zucchini, okra and both cans of beans. Cover and simmer 10 minutes. Add salt, pepper, cumin and oregano.
– Reduce heat to low and add kale, basil and tomatoes. Stir and cover.
– Serve when ready.

Serves 8
Weight Watchers points per serving – 5
Calories – 220.9
Fat – 4.6g
Fibre – 8.4g
Sodium – 48.7mg
Carbohydrates – 34.6g
Protein – 10.7g


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