This recipe for Kale and White Bean Soup is packed with iron, calcium, protein, and fiber, and tastes great. The creamed vegetables delight all five senses.

[Credit: ©iStockphoto.com/rjgrant]
Credit: ©iStockphoto.com/rjgrant

Bread shown is not included in nutritional information for this recipe.

Preparation time: 20 minutes

Cook time: 20 minutes

Yield: 4 servings

1 large bunch kale, about 1 pound, washed and stems removed

3 tablespoons olive oil, divided, plus more for garnish

1 medium yellow onion, diced

1 stalk celery, diced

1 clove garlic, minced

1/2 teaspoon salt

Two 14.5-ounce cans cannellini beans, drained and rinsed, divided

6 cups low-sodium vegetable stock

1/8 teaspoon freshly grated nutmeg

1/4 teaspoon red pepper flakes

1 teaspoon freshly ground black pepper

2 tablespoons nutritional yeast flakes

  1. Cut the kale leaves into thin strips. Warm a soup pot over medium heat and add 2 tablespoons of the olive oil.

  2. Add the onion, celery, garlic, and salt, stir, and cook for 3 minutes.

  3. Add 1 cup of the beans to the onion mixture and pulse in a food processor or mash with a potato masher or fork.

  4. Add the vegetable stock and bring to a boil.

    Stir in the kale, the remaining beans, the nutmeg, the red pepper flakes, and the pepper. Bring back to a boil, reduce heat to a simmer, and cover. Cook for another 20 minutes.

  5. Serve hot with a sprinkle of nutritional yeast flakes and a drizzle of olive oil on each serving.

You can make bean soups from freshly cooked dried beans or drained and rinsed canned beans.

Per serving: Calories 503 (109 from Fat); Fat 12g (Saturated 2g); Cholesterol 0mg; Sodium 874mg; Carbohydrate 79g (Dietary Fiber 19g); Protein 23g.