Recipe courtesy of
Martha Tinkler
for
Food Network Kitchen
Recipe courtesy of
Martha Tinkler
for
Food Network Kitchen
Watch how to make this recipe.
Healthy White Bean and Kale Soup
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- Level: Easy
- Total: 1 hr
- Active: 30 min
- Yield: 6 servings
-
- Nutritional Analysis
- Per Serving
- Calories
- 202
- Total Fat
- 4 grams
- Saturated Fat
- 1 grams
- Cholesterol
- 2 milligrams
- Sodium
- 532 milligrams
- Carbohydrates
- 32 grams
- Dietary Fiber
- 10 grams
- Sugar
- 6 grams
- Protein
- 13 grams
This healthy soup has the perfect balance of sweet from the slow-cooked leeks and fennel, smoky from the paprika and spicy from the chile flakes. Roasted red pepper and a touch of vinegar add tang, and the kale and smashed and whole cannellini beans give it heartiness and body. A sprinkle of umami-rich Parmesan on top makes it extra satisfying.
- Level: Easy
- Total: 1 hr
- Active: 30 min
- Yield: 6 servings
-
- Nutritional Analysis
- Per Serving
- Calories
- 202
- Total Fat
- 4 grams
- Saturated Fat
- 1 grams
- Cholesterol
- 2 milligrams
- Sodium
- 532 milligrams
- Carbohydrates
- 32 grams
- Dietary Fiber
- 10 grams
- Sugar
- 6 grams
- Protein
- 13 grams
Ingredients
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Directions
- Heat the oil in a large Dutch oven or heavy-bottomed pot over medium-low heat. Add the leeks and fennel and cook, stirring occasionally, until the vegetables soften and start to brown on the edges, about 12 minutes. Stir in the paprika, red pepper flakes, 1/2 teaspoon kosher salt and 1/2 teaspoon black pepper. Stir in the roasted red pepper and cook until it starts to break down, about 5 minutes. Stir in the kale, working in batches if necessary, and cook until the kale wilts and is soft, about 5 minutes. Sprinkle in another 1/2 teaspoon salt.
- Add half of the cannellini beans and smash them using the back of a wooden spoon or a potato masher. Add 8 cups water and the remaining beans, leaving them whole. Bring the soup to a boil over medium-high heat, then reduce to medium low. Simmer until the flavors combine and the beans and kale are very soft, about 30 minutes. Stir in the vinegar thendivide the soup between six bowls and garnish each with 1 teaspoon of the Parmesan.
Cook’s Note
We like to reserve the dark green top of leeks and tough stems of kale to make stock.
