Kale and White Bean Soup

Recipe posted in: Flex Meals & Snacks, Lunches & Dinners, Main Courses
Kale and White Bean Soup

Get multiple hearty and nutritious meals out of this delicious Kale and White Bean Soup. With its flavorful blend of fresh kale, tender white beans and aromatic seasonings, this soup is not only easy to make, but it also boasts incredible health benefits.

Packed with essential vitamins, minerals and antioxidants, kale is considered one of the healthiest foods on the planet, making this soup a nourishing choice for your well-being. Plus, it’s incredibly versatile and can be stored in the fridge for up to a week or frozen for future enjoyment, ensuring that you always have a satisfying meal ready to go.

Give your taste buds and your body a treat with this wholesome and convenient soup option. You can log this recipe as one SmartCarb, one PowerFuel and one Vegetable in your NuMi app.

Servings: 4

Calories per Serving: 258

On Nutrisystem, Count As: 1 PowerFuel, 1 SmartCarb and 1 Vegetable


  • 2 Tbsp. olive oil
  • 2 onions (medium, chopped small)
  • 2 Tbsp. minced garlic (or less if you’re not a garlic fan)
  • 2 tsp. Italian seasoning (dried, contains oregano, basil, marjoram, thyme and rosemary)
  • 15 oz. cannellini beans (can, and juice, or use 4 cups cooked cannellini beans and a little water)
  • 14 ½ oz. diced tomatoes (petite, with juice)
  • 8 oz. kale (finely chopped, washed if needed, about 8 cups finely chopped kale)
  • 4 ½ cups chicken stock
  • 4 sage leaves (fresh, or ½ tsp. dried rubbed sage)
  • 1-2 pieces of parmesan rind to add flavor
  • 2 Tbsp. parmesan freshly shaved, to garnish


  1. Heat the oil in a large heavy frying pan; add the onions and cook 4-5 minutes or until they are just starting to brown. Add the garlic and Italian Seasoning and saute 1-2 minutes more, being careful not to let the garlic brown. Spray the slow cooker with non-stick spray; then put onions and garlic into the slow cooker.
  2. While the onions are cooking use an immersion blender or food processor to puree the cannellini beans and juice, keeping them a little chunky if you prefer. (If you're using freshly-cooked beans I would add about 1/4 cup water.) Finely chop the kale (cutting away thick center ribs if you have them) and wash kale in the salad spinner if you're using garden kale.
  3. Put the pureed beans, chopped kale, chicken or vegetable stock, canned tomatoes and juice, and sage leaves (or dried sage) into the slow cooker with the onion mixture. (Add one or two pieces of Parmesan rind if desired for extra flavor.) Cook 4 hours on high or 8-10 hours on low. Serve the soup hot, with strips of Parmesan shaved over if desired.
Click to rate this recipe!
[Total: 2 Average: 5]