Mustard Green and White Bean Soup

Mustard Green and White Bean Soup recipe videos

Mustard Green and White Bean Soup is a hearty, rustic dish featuring tender mustard greens and creamy white beans simmered in a flavorful broth. It typically includes aromatics like garlic and onion, often with a touch of smoked meat or ham for depth, and is a comforting staple in various regional cuisines. The dish is celebrated for its simplicity and ability to transform humble ingredients into a nourishing meal.

🍽️ Nutrition at a glance

This soup is a good source of plant-based protein and dietary fiber, making it filling and nutritionally balanced. A typical serving provides a moderate calorie count, around 200-250 kcal, with key nutrients including iron, vitamin K, and folate from the greens, and potassium and magnesium from the beans.

Nutrition breakdown

Calories	220 kcal
Protein	12 g
Carbs	30 g
Fat	5 g
Fiber	8 g
Sugar	3 g
Sodium	480 mg
Vitamin K	150 mcg
Vitamin A	3500 IU
Folate	120 mcg
Iron	3.5 mg
Potassium	650 mg
Magnesium	60 mg
Vitamin C	25 mg
Calcium	100 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, this soup is a classic example of 'peasant food' or 'cucina povera' from Italian and other Mediterranean traditions, where it was created to be economical and use available seasonal greens. Nutritionally, the combination of mustard greens (rich in vitamins A, C, and K) with white beans (a complete protein when paired with grains) creates a synergistic, nutrient-dense meal.