White Bean, Kale and Roasted Vegetable Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
74%
White Bean, Kale and Roasted Vegetable Soup
45 min.
6
185kcal

Suggestions


Warm up your kitchen and your soul with this delightful White Bean, Kale, and Roasted Vegetable Soup! Perfect for those chilly evenings, this soup is not only a feast for the senses but also a powerhouse of nutrition. With a health score of 74, it’s a guilt-free indulgence that fits seamlessly into a vegetarian, vegan, gluten-free, and dairy-free lifestyle.

Imagine the aroma of roasted butternut squash, sweet carrots, and savory garlic wafting through your home as they caramelize to perfection in the oven. This soup is a celebration of wholesome ingredients, featuring hearty Great Northern beans and vibrant kale, all simmered together in a rich vegetable broth. Each spoonful is packed with flavor and texture, making it an ideal starter, snack, or even a light meal.

Not only is this soup delicious, but it’s also incredibly easy to prepare, taking just 45 minutes from start to finish. With only 185 calories per serving, you can enjoy a generous bowl without any guilt. Whether you’re looking to impress guests at a dinner party or simply want to nourish yourself and your family, this White Bean, Kale, and Roasted Vegetable Soup is sure to become a favorite in your recipe repertoire. Dive into a bowl of comfort and health today!

Ingredients

  •  bay leaves 
  • 0.5 small butternut squash peeled seeded cut lengthwise into 1/2-inch-thick wedges
  • 15 ounce great northern beans drained canned
  • medium carrots peeled quartered
  •  garlic clove unpeeled
  • cups kale finely chopped
  • tablespoon olive oil 
  • large onion cut into 8 wedges
  • large thyme sprigs fresh
  • large tomatoes quartered
  • cups vegetable stock canned ()

Equipment

  • baking sheet
  • oven
  • pot

Directions

  1. Preheat oven to 400°F. Spray rimmed baking sheet with oil spray. Arrange carrots, tomatoes, onion, squash and garlic on sheet.
  2. Drizzle with oil.
  3. Sprinkle with salt and pepper. Toss to coat.
  4. Bake until vegetables are brown and tender, stirring occasionally, about 45 minutes.
  5. Transfer carrots and squash to work surface.
  6. Cut into 1/2-inch pieces; set aside. Peel garlic cloves; place in processor.
  7. Add tomatoes and onion; puree until almost smooth.
  8. Pour 1/2 cup broth onto baking sheet; scrape up any browned bits.
  9. Transfer broth and vegetable puree to large pot.
  10. Add 5 1/2 cups broth, kale, thyme and bay leaf to pot; bring to boil. Reduce heat; simmer uncovered until kale is tender, about 30 minutes.
  11. Add beans and reserved carrots and squash to soup. Simmer 8 minutes to blend flavors, adding more broth to thin soup if necessary. Season with salt and pepper. Discard thyme sprigs and bay leaf. (Can be made 1 day ahead. Cover and chill. Bring to simmer before serving.)
  12. Per serving: calories, 191; total fat, 4 g; saturated fat, 0.5 g; cholesterol, 0
  13. Self

Nutrition Facts

Calories185kcal
Protein15.39%
Fat14.3%
Carbs70.31%

Properties

Glycemic Index
43.97
Glycemic Load
3.77
Inflammation Score
-10
Nutrition Score
20.93521754638%

Flavonoids

Naringenin
0.41mg
Apigenin
0.02mg
Luteolin
0.27mg
Isorhamnetin
4.56mg
Kaempferol
6.85mg
Myricetin
0.15mg
Quercetin
8.7mg

Nutrients percent of daily need

Calories:184.65kcal
9.23%
Fat:3.13g
4.81%
Saturated Fat:0.49g
3.05%
Carbohydrates:34.58g
11.53%
Net Carbohydrates:27.13g
9.87%
Sugar:7.62g
8.46%
Cholesterol:0mg
0%
Sodium:978.44mg
42.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.57g
15.14%
Vitamin A:14169.14IU
283.38%
Vitamin K:65.66µg
62.54%
Vitamin C:40.83mg
49.49%
Manganese:0.71mg
35.64%
Fiber:7.44g
29.76%
Folate:102.95µg
25.74%
Potassium:810.55mg
23.16%
Magnesium:76.42mg
19.1%
Vitamin B6:0.35mg
17.59%
Phosphorus:162.34mg
16.23%
Vitamin B1:0.24mg
16%
Calcium:132.62mg
13.26%
Iron:2.24mg
12.45%
Vitamin E:1.86mg
12.43%
Copper:0.24mg
11.85%
Vitamin B3:1.96mg
9.81%
Vitamin B2:0.15mg
8.55%
Vitamin B5:0.65mg
6.48%
Zinc:0.87mg
5.82%
Selenium:3.93µg
5.61%
Source:Epicurious