White Bean and Kale Soup

White Bean and Kale Soup is a hearty, rustic soup that combines tender white beans with leafy kale in a savory broth, often flavored with garlic, onions, and herbs like rosemary or thyme. It is a staple in Italian cuisine, particularly in Tuscany, where it is known as 'Ribollita' and traditionally includes bread to thicken the soup. The dish is celebrated for its simplicity, comforting warmth, and the use of wholesome, readily available ingredients.

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🍽️ Nutrition at a glance

This soup is a balanced source of complex carbohydrates from the beans, dietary fiber from both the beans and kale, and plant-based protein, making it a nutritious and filling meal. It is typically low in fat, especially if prepared without added meats or excessive oils, and provides essential nutrients such as iron, calcium, vitamin K, and vitamin C. A typical serving (about 1.5 cups) contains roughly 250-350 calories, depending on the specific recipe and portion size.

Nutrition breakdown

Calories	180 kcal
Protein	10 g
Carbs	28 g
Fat	4 g
Fiber	8 g
Sugar	4 g
Sodium	480 mg
Potassium	650 mg
Iron	3.5 mg
Vitamin A	4500 IU
Vitamin C	25 mg
Calcium	120 mg
Magnesium	60 mg
Folate	100 mcg
Vitamin K	300 mcg

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

💡 What's interesting

Culturally, White Bean and Kale Soup is a classic example of 'cucina povera' or 'peasant cooking' in Italy, emphasizing the use of inexpensive, locally sourced ingredients to create nourishing meals. Nutritionally, the combination of beans and kale provides a complete amino acid profile, making it an excellent plant-based protein source, and the high fiber content supports digestive health and sustained energy levels.