White Bean & Kale Soup

Rustic Italian-style soup. White beans and kale are two of the most nutrient-dense foods available.

Ingredients

• 2 cans (15 oz each) white cannellini beans, rinsed and drained
• 3 cups low-sodium chicken broth
• 2 cups kale, stems removed and roughly chopped
• 1 can diced tomatoes, no salt added
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 tbsp olive oil
• 1 tsp Italian seasoning
• ½ tsp red pepper flakes
• Salt, pepper
• Parmesan rind (optional — adds depth)

Directions

Heat olive oil in a large pot over medium heat.

1. Sauté onion until softened, 4–5 minutes. Add garlic and cook 1 minute.
2. Mash about ½ cup of beans with a fork to thicken the soup naturally.
3. Add all beans, broth, tomatoes, Italian seasoning, red pepper flakes, and Parmesan rind if using.
4. Bring to a boil, then simmer 15 minutes.

Add kale and cook 5 more minutes until wilted.

1. Season with salt and pepper. Remove Parmesan rind if used.

Notes

White beans and kale together create one of the best blood sugar stabilizing meals available — the combination of soluble fiber, resistant starch, and magnesium in this soup is exceptional. Make a double batch and freeze half.

Nutrition

Calories: 410 | Protein: 24g | Carbs: 48g | Fat: 8g | Fiber: 14g