Low Calorie White Bean Kale Soup

4.5 from 2 votes

Please the family with this easy and comforting soup!

This Low Calorie White Bean Kale Soup is the perfect way to end a stressful day.

Looking for a warm, hearty, and healthy soup recipe? Try this white bean kale soup! Simply prepare this flavorful, low-calorie soup in your slow cooker for an easy meal on a busy weeknight. Throw the ingredients into the pot and come home to a dinner that’s ready to go!

Soup: The Best Comfort Food

Need some comfort? This healthy recipe is super comforting!

Soup is one of my favorite go-tos for cold weather, rainy days, or even when I’m feeling stressed out. They are almost always easy to make and bring me comfort when I need it most. This recipe is no exception. It’s healthy and hearty ingredients make for a delicious bowl of warm goodness. It’s also super easy to make, so very little prep is required, which is even better for days when you need it the most!

Packed with Healthy Ingredients

This soup is made with incredibly nutritious ingredients that taste amazing.

This hearty soup has six grams of filling fiber, ten grams of protein, and only 128 calories per serving. The addition of one of our favorite superfoods, kale, means that each serving contains over 100% of the daily recommended intake of vitamins A and C. Try it with your favorite whole grain cracker for dunking, to get some extra fiber. You can even swap out the chicken broth for veggie broth to make this soup vegetarian and vegan-friendly.

How to Make this Low Calorie Soup

Slow cook your way to a delicious dinner.

Simply make this kale and white bean soup throughout the day in your slow cooker! Add the chicken broth, white beans, chopped onion, minced garlic, bay leaf, chopped carrot, chopped celery, fresh rosemary, salt, ground black pepper, and crushed red pepper to the slow cooker. Place the lid on the pot and cook on low for 6 hours. Once time is up, stir in the kale, replace the cover, and cook on high for 1 hour longer. Then, stir in the vinegar or lemon juice before serving. Divide into 6 equal portions and enjoy!

4.5 from 2 votes

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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Enjoyed this recipe? Check out even more of our delicious soup recipes from this list of our 25 Best Vegetarian Soup Recipes. Or, try some new slow cooker recipes from these 20 Slow Cooker Recipes That Will Actually Help You Lose Weight.

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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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