Low Calorie White Bean Kale Soup

5 from 1 vote

Please the family with an easy weeknight soup!

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.

5 from 1 vote

Low Calorie White Bean Kale Soup

Slow-cooked and super nutritious, this soup is just what you need after a long and busy day.
Prep Time 5 minutes
Cook Time 7 hours
Total Time 7 hours 5 minutes
Yield 6 people
Serving Size 1.75 cup
Course Dinner, Lunch, Soup
Cuisine Universal
Author SkinnyMs.

Ingredients

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

Instructions

  • Cover slow cooker and cook on low 6 hours.
  • Stir in kale; cover and cook on high 1 hour longer.
  • Stir in vinegar or lemon juice before serving.
  • Divide into 6 equal portions.

Nutrition Information

Serving: 1.75cup | Calories: 197kcal | Carbohydrates: 34g | Protein: 13g | Fat: 3g | Saturated Fat: 1g | Sodium: 225mg | Fiber: 9g | Sugar: 2g |
SmartPoints (Freestyle): 5
Keywords Diabetic-Friendly, Gluten-Free, Slow Cooker

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SkinnyMs.

The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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8 Comments

  1. 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

    1. 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

  2. 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

    1. 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.

  3. 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!

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