Kale Soup

Submitted by:The Core Diet

This is a fantastic, nutrient rich soup that can be enjoyed almost any time of year.  The batch described below is pretty large and can be stored for the week to enjoy as lunch or dinner.  It's difficult to find ways to consume the nutrient rich kale, and this soup makes it easy, and tasty! 


  • 1 tablespoon canola oil
  • 8 large garlic cloves, minced
  • 1 medium yellow onion, chopped
  • 4 cups chopped kale
  • 4 cups low-fat, chicken broth
  • 2 (15 ounce) cans white beans, cannelloni or navy, undrained
  • 4 plum tomatoes, chopped
  • 2 teaspoons dried Italian herb seasoning
  • salt and pepper to taste
  • 1 cup chopped parsley


  1. In large pot, heat oil.
  2. Add garlic and onion; saute until soft. 
  3. Add kale and saute, stirring until wilted.  
  4. Add 3 cups of broth, 2 cups of beans, and all of the tomatoes, herbs, salt and pepper.  
  5. Simmer 5 minutes. 
  6. In blender or food processor, mix remaining beans and broth until smooth. 
  7. Stir into soup to thicken. 
  8. Simmer 15 minutes.
  9. Ladle into bowls and sprinkle with chopped parsley.


Serving size1/4 batch

Not ready to purchase?  Grab a discount or trial offer with us!  Just fill out the form below and we'll send you the details to take advantage NOW.