Hearty Bean and Kale Soup
Hearty Bean and Kale Soup is a robust, comforting stew that combines tender beans, nutrient-dense kale, and aromatic vegetables in a savory broth. It typically features ingredients like cannellini or kidney beans, kale, onions, carrots, celery, garlic, and herbs such as thyme or rosemary, often simmered with tomatoes or vegetable stock. This dish is a staple in many home kitchens across Europe and North America, celebrated for its simplicity and nourishing qualities.
🍽️ Nutrition at a glance
This soup is generally high in plant-based protein and dietary fiber from the beans, while being low in fat, especially if prepared without added oils or meats. It provides essential nutrients like iron, calcium, vitamins A and C, and potassium, with a rough calorie range of 200-300 per serving depending on portion size and specific ingredients.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 14 g |
| Carbs | 42 g |
| Fat | 6 g |
| Fiber | 12 g |
| Sugar | 6 g |
| Sodium | 680 mg |
| Potassium | 850 mg |
| Iron | 4.5 mg |
| Vitamin A | 250 mcg RAE |
| Vitamin K | 350 mcg |
| Vitamin C | 45 mg |
| Folate | 180 mcg DFE |
| Calcium | 150 mg |
| Magnesium | 80 mg |
Per 1.5 cups (360 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this soup reflects a tradition of frugal, wholesome cooking where pantry staples like dried beans are transformed into satisfying meals, often associated with peasant or rustic cuisine. Nutritionally, the combination of beans and kale creates a complete protein profile and enhances iron absorption due to the vitamin C in kale, making it a uniquely balanced plant-based option.
