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White Bean and Kale Soup

Recipe by Kathleen Zelman, MPH, RD/LD


  • 1 teaspoon olive oil
  • 2 medium onions, chopped
  • 2 ounces Canadian bacon or lean ham, minced
  • 2 cloves garlic, minced
  • 1 large sweet potato, peeled and chopped
  • 2-3 carrots, peeled and chopped
  • 1 (16-ounce) can cannellini beans, rinsed and drained
  • 6 cups low sodium chicken stock
  • 4 cups, chopped fresh kale
  • pinch salt
  • Freshly ground pepper
  • 1 bay leaf


  1. Heat oil in a large, heavy bottom Dutch oven or soup pot over mediumhigh heat.
  2. Add onions; sauté 5 minutes; add meat and garlic and continue cooking 1-2 minutes.
  3. Add potato, carrots, bay leaf and stock; cook 8 minutes until potato is soft.
  4. Add beans, kale, salt, pepper and simmer 5 minutes or until thoroughly heated. Discard bay leaf before serving.


6 Servings

Nutrition Facts

Calories: 208
Calories from fat: 45 (22%)
Fat: 4g
Saturated Fat: 1.6g
Cholesterol: 8.3mg
Sodium: 297mg
Carbohydrates: 30g
Dietary Fiber: 7g
Sugars: 1g
Protein: 11.6g

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