The contrast is not just in the color. Let your taste buds savor the sweet and sour flavors with the combination of sweet white beans, tomato, and lemon. Vegan-friendly!
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Preparation Time
10 minutes
Cooking Time
20 minutes
Difficulty Rating
1
Serves
4
Ingredients
- 1 Tbsp. / 14 ml olive oil
- 4 garlic cloves, chopped
- ½ cup / 65 gm carrots, diced
- 1 large onion, chopped
- Sea salt and black pepper to taste
- 1 tomato, diced
- 2 cups / 360 gm white beans, cooked
- 1 tsp. / 1¼ g rosemary leaves
- 4 cups / 1 liter water
- 3 cups / 200 gm kale leaves torn
- 1 Tbsp. / 15 ml fresh lemon juice
Directions
- In a large pot over medium-high heat, warm the oil; stir in the garlic and sauté for a few seconds.
- Add the carrots and onion, stirring between each addition. Season with pepper and salt, if desired.
- Add the tomato and cook for about 4 minutes.
- Stir in the beans, and rosemary with 4 cups water.Increase heat to high, and bring to a rolling boil.
- Lower the heat, add the kale, cover and cook for 15 minutes more. Stir in the lemon juice before serving.
Serving Size: ֲ2 cups / 480 ml
Exchanges per Serving: 1¾ Carb, 1 Protein, 0 Fat
Very tasty and warming soup. I pretty much followed the recipe except I added two bay leaves, used half chicken broth and half vegetable broth, and used spinach instead of kale. I will definitely make this soup again.
Hi, Skytts. I have forwarded your query to tech support.
I tried to click on “Fewer Servings” and nothing happened; why?
I’ve tried this soup twice now…
At first it seemed a bit of a thin soup because I’m used to cooking thick soups…
My boys loved this soup and because it was a thin soup you could really taste the flavours of the fresh rosemary from my garden and the lemon, even though it was the concentrated one, (I was just using up my old bottle), next time it’s fresh lemons all the way… 🙂
Hi, MayBabe. If they are no-salt-added, then you don’t have to. If they are relatively high in sodium, I would suggest to drain and rinse.
I am still working at perfecting this soup. Question: If canned beans are used, should they be drained and rinsed?
You can’t go wrong with this healthy, versatile soup on your weekly menu. I’m a big fan because of the Kale, but other greens can be substituted. Fresh greens are best; however, frozen works well in this. You can experiment with the seasonings…whatever works for your individual taste. I like fresh thyme with the rosemary in this soup, and used 2 cups vegetable broth and 2 cups water.
Hi, TomMC. The above are exchanges, based on the ADA system. The actual totals are 27 grams of available carbohydrates (35 total, 8 fiber), 11.5 grams of protein, and 7.7 grams of fat. Since the ADA carbohydrate exchanges have some protein worked into them, and ertain cprotein exchanges have some fat, it works out to the above numbers.
Hi, jmdbear. Beans do indeed have protein. The recipe yields about 11.5 grams per serving, and with the other nutrients, this comes to the above exchanges.
The amount of carbs does not look right, a soup with beans would be 1/2 cup 20 carbs
1 cup about 40. I work in a group home with a diabetic and counting carbs is very
important. And also if there is beans that would be a protein?
Although it looks very good.
I loved this soup. I added a t of rosemary and a Bay leaf. Also, l did not cook the onions etc. in advance, l just put everything into the pot with the carrots close to the end and the kale last. Is there a reason for frying the onions, garlic, ginger and veggies before putting them in the pot? I am asking as l notice that all soup recipes on this site that l have looked at so far, fry beforehand.
Sounds great, but beans have protein in them. Why isn’t it listed?
Joan
Hi, Kaybee17. The rosemary amount is 1 teaspoon (leaves).
there is no amount listed for the rosemary
Im going to try it with escarole make it like wedding soup
I am a newbie here. I start my journey tomorrow 3-11-2013. I made the spinach soup, Moroccan Lentil soup, quinoa pudding and the White Bean Lemon Kale soup today. It’s just easier to make it when I am off, then during the week when I’ve had a long day, it’s already for me.
It sure does seem like a lot of food though. I bought the pure bars to be a supplement snack on the days that trying to eat an apple would be too long for my boss to give me.
The recipes sound amazing! Can’t wait to start on this journey!!!
We liked the soup. I used a can of organic stewed tomatoes, so that the juice would help season the broth. Using chicken broth added a little bit extra, just make sure it’s low sodium! Also used basil and oregano in it to add a little bit more flavor. Overall, it reminds me of a tomato-y vegetable soup. Pretty tastey and easy to make.
I thought beans were a good source of protein?? This soup is good..I used spinach the second time I made it!
did not think I would like this soup but it was very good
very good ,quick and easy to make
Just made the soup for lunch. Added Mrs. Dash seasoning for flavor in the broth. It was much better after the seasonings. I used spinach instead of kale.
Made this soup using the four cups of liquid but substituted 2 of the cups with low sodium chicken broth. I added a small, whole sprig of fresh rosemary and removed it before serving. I’ll try it next time with just water to see if the chicken broth added an extra richness. Recipe made enough for my husband and I for at least two meals. Thinking of maybe adding a protein such as cooked, crumbled ground turkey or shredded chicken, next time for a complete dinner meal. A touch of cumin could be a nice addition too for more of a kick.
Just made and had this soup..not bad..needed some spice..I’m going to add Italian spice to the remainder and see if it takes it up a notch..lemon juice added nice touch!
The recipes are not informative..would like to know if it makes a meal..snack etc..even if it had amt of protein and carbs it would help??
Would it be just as nutricious to use spinach rather than kale?