Low Calorie White Bean Kale Soup

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Prepare a flavorful, low-calorie soup in your slow cooker for an easy meal on a busy weeknight. Throw the ingredients into your slow cooker and come home to a dinner that’s ready to go. This hearty soup has 6 grams of filling fiber, 10 grams of protein, and only 128 calories per serving. The addition one of our favorite superfoods, kale, means that each serving contains over 100% of the daily recommended intake of vitamins A and C. Add quick Parmesan cheese toasts for dunking, if desired.

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Low Calorie White Bean Kale Soup

Low Calorie White Bean Kale Soup

Yields: 6 servings | Serving Size: 1-3/4 cup | Calories: 197 | Total Fat: 3 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 225 mg | Carbohydrates: 34 g | Dietary Fiber: 9 g | Sugars: 2 g | Protein: 13 g | SmartPoints (Freestyle): 5

Ingredients

  • 1 (32-ounce) carton fat-free, reduced sodium chicken broth
  • 2 (15-ounce) can cannellini beans, drained and rinsed
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 1 bay leaf
  • 1/2 cup chopped carrot
  • 1/2 cup chopped celery
  • 1 tablespoon chopped fresh rosemary
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon crushed red pepper
  • 1 pound fresh kale, chopped, tough stalks removed
  • 1 tablespoon white wine vinegar or lemon juice

Instructions

  1. Cover slow cooker and cook on low 6 hours.
  2. Stir in kale; cover and cook on high 1 hour longer.
  3. Stir in vinegar or lemon juice before serving.
  4. Divide into 6 equal portions.
https://skinnyms.com/low-calorie-white-bean-kale-soup/

 

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8 Comments on "Low Calorie White Bean Kale Soup"

  1. deb  January 21, 2017

    On the lo cal white bean kale soup there r 2 different sets of nutrition labels.
    One says : 10 G protein, VS 13 G protein; 128 cal. VS 197 cal.
    I have diabetes & count carbs.
    So which label is correct ???
    Thks, deb

    Reply
    • Gale Compton  January 21, 2017

      Hi Deb, There’s only one set of data. Where are you seeing the 2nd set? Here you go:
      Yields: 6 servings | Serving Size: 1-3/4 cup | Calories: 197 | Total Fat: 3 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 225 mg | Carbohydrates: 34 g | Dietary Fiber: 9 g | Sugars: 2 g | Protein: 13 g | SmartPoints: 5

      Reply
  2. Robyn  February 27, 2017

    up in the paragraph above the ingredients list it gives the other information.

    Reply
  3. Leo  September 3, 2017

    Hey SkinnyMs.,

    Firstly, thanks for this wonderful recipe! 🙂

    I wanted a little advice here. I am a vegetarian and don’t know how to cook at all.
    So, here, would vegetable broth do instead of chicken broth (and also taste well)?

    Thanks,
    Leo

    Reply
  4. Carol M  November 12, 2017

    Can i substitute spinach for the kale & would it be an equal amount?

    Reply
    • Jennifer Hanford  November 12, 2017

      Hi, Carol. You can sub an equal amount of spinach in for the kale. However, you won’t cook the spinach for the same amount of time. Since spinach cooks faster than kale, you’ll want to wait until just before serving to add the spinach to the recipe.

      Reply
  5. Meghan W  November 27, 2017

    I just made this tonight on the stove top to have for my lunches this week and it is delicious! I wanted a creamier texture, so BEFORE adding the greens, I took about 2 cups of the soup and blended it with my immersion blender and then stirred the blended mixture back into the pot. This is a great recipe as is, and I think it’s also a great starting point to which I will be able to make small tweaks or other healthy additions just to keep things interesting. (I think next time I might add in a can of diced tomatoes!) Thank you!

    Reply

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