White Bean & Kale Soup White Bean & Kale Soup

White Bean and Kale Soup | Food styling by Claire Stubbs | Prop styling by Lara McGraw Image by: Maya Visnyei

This flavourful and hearty soup can be on your table in only 30 minutes. For a vegetarian option, omit the salami and use vegetable broth instead. If you’re doing this, be sure to adjust the seasoning and fat to taste.

  • Total time 30 minutes
  • Portion size 8 servings

Ingredients

  • 300 g salami , casings removed, halved lengthwise and thinly sliced crosswise
  • 2 leeks (white and light green parts only) , chopped
  • 2 carrots , thinly sliced
  • 3 cloves garlic , minced
  • 1 tablespoon each dried oregano and dried sage
  • 4 cups sodium-reduced chicken broth
  • 2 1/2 cups water
  • 2 cans (each 540 mL) sodium-reduced cannellini beans , drained and rinsed
  • 6 cups thinly sliced stemmed kale
  • 2 to 3 tbsp lemon juice
  • shaved Parmesan cheese (optional)
  • 1 teaspoon olive oil (optional)

Method

In Dutch oven or large heavy-bottomed saucepan, cook salami over medium heat until browned, 4 to 6 minutes; using slotted spoon, remove salami to bowl. Set aside. In same pan, cook leeks and carrots until softened, 3 to 5 minutes; stir in garlic, oregano and sage. Add broth and water; bring to boil. Reduce heat, cover and simmer for 10 minutes.

Increase heat to medium; stir in salami, beans and kale. Simmer for 5 minutes. Remove from heat; add lemon juice to taste and Parmesan (if using). Drizzle with oil (if using).

Test Kitchen Tip: Rinse leeks thoroughly. Because they’re grown in sandy soil, they tend to retain dirt and grit.

Nutritional facts Per serving: about

  • Fibre 9 g
  • Sodium 1014 mg
  • Sugars 5 g
  • Protein 18 g
  • Calories 304
  • Total fat 15 g
  • Potassium 582
  • Cholesterol 30 mg
  • Saturated fat 5 g
  • Total carbohydrate 27 g

%RDI

  • Iron 21
  • Fibre 0.0
  • Folate 33
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 10
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 68
  • Vitamin C 30
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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White Bean & Kale Soup

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