Kale, White Bean & Pasta Soup

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This veggie-packed kale, white bean and pasta soup is hearty and flavorful. Mashing beans into the soup gives it body and creaminess without actual cream. Serve this delicious vegetarian soup with a piece of crusty whole-grain bread on the side.

Kale, White Bean & Pasta Soup
Photo: Photographer: Jen Causey, Food Stylist: Ali Ramee
Active Time:
35 mins
Total Time:
55 mins
Servings:
6
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Ingredients

  • 2 tablespoons extra-virgin olive oil

  • 1 medium leek, thinly sliced

  • 1 medium yellow onion, chopped

  • 2 medium carrots, scrubbed and chopped

  • 2 medium stalks celery, chopped

  • 2 medium parsnips, peeled and chopped

  • 3 cloves garlic, minced

  • 1 teaspoon dried oregano

  • 1 teaspoon salt

  • ½ teaspoon ground pepper, plus more for garnish

  • 1 large bunch curly kale, stemmed and roughly chopped

  • 8 cups reduced-sodium vegetable broth or no-chicken broth

  • 12 ounces whole-wheat farfalle pasta or elbow macaroni

  • 2 (14-ounce) cans no-salt-added cannellini beans, rinsed, divided

  • 1 cup water

  • Chopped fresh flat-leaf parsley for garnish

Directions

  1. Heat oil in a large pot or Dutch oven over medium heat. Add leek; cook, stirring often, until very tender, about 10 minutes. Add onion, carrots, celery and parsnips; cook, stirring occasionally, until the vegetables are slightly tender, 6 to 8 minutes. Stir in garlic, oregano, salt and pepper; cook, undisturbed, until fragrant, about 1 minute. Add kale; cook, stirring often, until it's just starting to wilt, about 2 minutes. Pour in broth; bring to a boil over medium heat. Cover, reduce heat to medium-low and simmer, stirring occasionally, until the kale is tender, about 20 minutes.

  2. Meanwhile, bring a large pot of water to a boil over high heat. Cook pasta according to package directions. Drain and set aside.

  3. Mash half of the beans in a medium bowl with a fork or potato masher until a chunky paste forms. Stir the mashed beans, the remaining whole beans and 1 cup water into the soup. Cook over medium-high heat, undisturbed, until warmed through, about 5 minutes. Divide the pasta among 6 bowls; ladle the soup over the pasta. Garnish with parsley and additional pepper, if desired.

To make ahead

Refrigerate in an airtight container for up to 3 days.

Originally appeared: EatingWell.com, October 2022

Nutrition Facts (per serving)

501 Calories
9g Fat
91g Carbs
20g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 2 cups soup & 3/4 cup pasta
Calories 501
% Daily Value *
Total Carbohydrate 91g 33%
Dietary Fiber 18g 64%
Total Sugars 11g
Protein 20g 40%
Total Fat 9g 12%
Saturated Fat 1g 5%
Vitamin A 7910IU 158%
Vitamin C 59mg 66%
Vitamin E 3mg 18%
Folate 149mcg 37%
Vitamin K 296mcg 247%
Sodium 679mg 30%
Calcium 213mg 16%
Iron 7mg 39%
Magnesium 201mg 48%
Potassium 998mg 21%
Zinc 4mg 36%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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