Collard green and white bean soup
Collard green and white bean soup is a hearty, rustic dish featuring tender collard greens simmered with creamy white beans, often with aromatics like onion, garlic, and smoked meat for depth. It's a staple in Southern U.S. cuisine, rooted in African American culinary traditions, and is prized for its comforting, nourishing qualities.
🍽️ Nutrition at a glance
This soup is high in plant-based protein and fiber from the white beans, with minimal fat unless prepared with added meats. It's rich in vitamins A, C, K, and minerals like iron and calcium, providing a balanced meal at roughly 250-350 calories per serving.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 12 g |
| Carbs | 28 g |
| Fat | 3 g |
| Fiber | 8 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Vitamin A | 300 mcg RAE |
| Vitamin C | 35 mg |
| Vitamin K | 350 mcg |
| Folate | 120 mcg DFE |
| Iron | 3.5 mg |
| Calcium | 180 mg |
| Magnesium | 60 mg |
| Potassium | 450 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it reflects the resourcefulness of Southern cooking, transforming humble ingredients into a flavorful dish that's both economical and nutritious. Nutritionally, the combination of collard greens and beans creates a complete protein source, making it a popular choice in vegetarian and vegan adaptations.
