Soup Ingredients: 1 tablespoon olive oil • 1 teaspoon minced garlic • 1/4 cup onion, finely chopped • 2 (15.8 ounce) cans of great northern beans, rinsed and drained • 1 (14.5 ounce) can diced tomatoes with basil, garlic, and oregano • 1 (14 ounce) can low-sodium vegetable or chicken broth • 4 cups kale, torn into small pieces • 1 tablespoon lemon juice • 1/2 cup grated Parmesan cheese
- In a medium saucepan, heat oil over medium heat and saute garlic and onion for 3 minutes or until onion is tender.
- Add beans, tomatoes, and broth to saucepan. Stir and simmer for 5 minutes. Add kale and cook until tender, for about 2 minutes.
- Mix in lemon juice and Parmesan cheese just before serving. Optional, garnish with finely chopped fresh basil or dried basil.
- Cooked dried beans may be substituted for canned beans. Using prepared dry beans in place of canned will reduce sodium in this dish.
- If you can’t find diced tomatoes with basil, garlic, and oregano, use regular diced tomatoes and add dried versions of these seasonings.
- Opt for vegetable broth instead of chicken broth to make a vegetarian 10-minute bean soup. Make the soup vegan by leaving out the Parmesan cheese.
Prep time: 5 minutes
Cook time: 10 minutes
Makes 4 servings.
Serving size: 1/4 of recipe
Cost per recipe: $6.52
Cost per serving: $1.63
Nutrition facts per serving: 400 calories, 8 g total fat, 2.5 g saturated fat, 0 g trans fat, 10 mg cholesterol, 500 mg sodium, 62 g carbohydrate, 15 g fiber, 4 g sugar, 24 g protein, 140% Daily Value of vitamin A, 160% Daily Value of vitamin C, 40% Daily Value of calcium, 30% Daily Value of iron
Source: Caroline Durr, Area Nutrition Agent for Kentucky Nutrition Education Program, University of Kentucky Cooperative Extension Service