White Bean and Kale Soup

White Bean and Kale Soup
Fat 24%Carbs 57%Protein 19%
Percent Calories

1 serving of white bean and kale soup contains 1067 Calories The macronutrient breakdown is 57% carbs, 24% fat, and 19% protein. This is a good source of protein (101% of your Daily Value), fiber (176% of your Daily Value), and potassium (65% of your Daily Value).

Makes
1 serving
Prep Time
5 minutes
Cook Time
25 minutes

Ingredients

Directions

  1. Heat the oil in a 3 quart saucepan over medium-high heat until shimmering. Add chopped onion and cook until softened, about 5 minutes.
  2. Meanwhile, mash one can of beans in a small bowl. Add mashed beans, broth, and water to saucepan. Bring to a boil.
  3. Stir in remaining beans (left whole), kale, 1 tsp. salt, and ¼ tsp. pepper. Reduce heat, partially cover, and simmer about 20 minutes, until kale is tender.
  4. Season to taste with additional salt and pepper and serve.

Nutrition Facts

For 1 serving of white bean and kale soup (2.52kg)

NutrientValue%DV
Calories1067
Fats31g 40%
Saturated fats4g 19%
Trans fats0g
Cholesterol0mg 0%
Sodium2470mg 107%
Carbs165g 60%
Net carbs116g
Fiber49g 176%
Sugar6g
Protein56g
Calcium690mg 69%
Iron8mg 101%
Potassium3048mg 65%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene72μg
Beta carotene7943μg
Caffeine0mg
Choline5mg 1%
Copper2mg 224%
Fluoride1μg
Folate (B9)202μg 51%
Lycopene0μg
Magnesium70mg 17%
Manganese1mg 44%
Niacin1mg 8%
Pantothenic acid0mg 0%
Phosphorus144mg 21%
Retinol0μg
Riboflavin (B2)0.3mg 19%
Selenium2μg 3%
Theobromine0mg
Thiamine0.3mg 21%
Vitamin A IU13389IU
Vitamin A670μg 74%
Vitamin B120μg 0%
Vitamin B60.3mg 19%
Vitamin C173mg 193%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E6mg 39%
Vitamin K961μg 801%
Zinc1mg 7%
Sugars
Sugar6g
Sucrose1g
Glucose13g
Fructose1g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats4g 19%
Monounsaturated fats20g
Polyunsaturated fats3g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.3g
Arginine0.3g
Aspartic acid1g
Cystine0g
Glutamic acid1g
Glycine0.3g
Histidine0g
Hydroxyproline0g
Isoleucine0.3g
Leucine0.3g
Lysine0.3g
Methionine0g
Phenylalanine0.3g
Proline0.3g
Serine0.3g
Threonine0.3g
Tryptophan0g
Tyrosine0.3g
Valine0.3g