Kale and Cannellini Soup

Soups, Soups.
This thick, hearty soup is a favourite especially in the fall and winter when the temperature begins to drop.  Serve this soup with a slice of whole grain sourdough bread or a satisfying meal.

Kale and Cannellini Soup


Quantity Ingredients
3 tbsp / 50 ml olive oil
2 cups / 500 ml chopped onion
2 cups / 500 ml chopped carrot
1 cup / 250 ml chopped celery
4 cloves garlic, crushed
6 cups / 1.5 L water
1 can (19 oz / 540 ml) cannellini beans, drained and rinsed well
1 large bunch of kale, stems removed and leaves chopped into bite-size pieces (about 4 cups / 1 L)
1/3 cup / 75 ml white wine
2 tbsp / 25 ml sodium-reduced soy sauce
2 tbsp / 25 ml freshly squeezd lemon juice
1 tsp / 5 ml coarse sea salt, or to taste
1 tsp / 5 ml dried Herbs de Provence
freshly ground pepper, to taste


Heat oil in large saucepan over medium heat. When pan is hot, add onions, carrots, celery, and sauté for about 8 minutes. Add garlic; sauté for another minute.

Add water, cannellini beans, kale, wine, soy sauce, lemon juice, salt, herbs and pepper. Cover and bring to a boil; reduce heat and simmer for 30 minutes.

Serves 6.

Tip: You can swap cannellini beans for other mild-tasting beans, such as chickpeas. Likewise, you can use other leafy greens in place of the kale, such as spinach or Swiss chard - but because their leaves are more delicate, add them during the last five minutes of cooking.

Nutrition Facts

Serving Size Per 1-1/3 cup (325 ml) serving
Calories 210
Cholesterol 0
Carbohydrates 27
Fiber 10
Protein 8
Fat 7
Saturated Fat 1
Trans Fat 0
Sodium 660

Source: Leslie Beck's Healthy Kitchen