Garlic and White Bean Soup with Kale and Parmesan

A hearty and healthy Italian-inspired soup packed with garlic, creamy white beans, nutrient-rich kale, and topped with salty Parmesan cheese.

Prep Time

15 minutes

Total Time

45 minutes

Calories

450

Level

Easy

Yields

4 servings

Cost

£1.86

Season:

Meal Type:

Cuisine:

Mood:

Ingredients

Servings

2tablespoonsOlive Oil(Extra virgin olive oil recommended)

£0.25

6clovesGarlic(Minced)

£0.30

1mediumYellow Onion(Diced)

£0.35

1mediumCarrot(Diced)

£0.15

1stalkCelery(Diced)

£0.20

1teaspoonDried Oregano

£0.10

0.5teaspoonDried Thyme

£0.05

0.3teaspoonRed Pepper Flakes(Optional, for heat)

£0.05

2cansCanned White Beans(15 ounces each, rinsed and drained. Cannellini or Great Northern beans work well.)

£1.20

6cupsVegetable Broth(Low sodium recommended)

£0.75

6ouncesKale(Chopped, stems removed)

£0.80

to tasteSalt

to tasteBlack Pepper(Freshly ground)

as neededParmesan Cheese(Grated, for topping)

£1.50

as neededCrusty Bread(For serving (optional))

£1.75

Total Cost

£7.45

£1.86 per serving

The Method

1
Heat olive oil in a large pot or Dutch oven over medium heat. Add garlic, onion, carrot, and celery and cook until softened, about 5-7 minutes, stirring occasionally.
2
Stir in oregano, thyme, and red pepper flakes (if using). Cook for 1 minute more, until fragrant.
3
Add white beans and vegetable broth to the pot. Bring to a simmer.
4
Reduce heat to low, cover, and simmer for 15 minutes to allow flavors to meld.
5
Stir in the chopped kale and cook until wilted, about 5 minutes.
6
Season with salt and pepper to taste.
7
Ladle soup into bowls and top with grated Parmesan cheese. Serve with crusty bread, if desired.

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My Notes

Nutrition Information

Nutrition per serving (500g)

450 kcal / 1883 kJ

Carbs

55g

21% of RDA

Fat

18g

26% of RDA

Protein

25g

50% of RDA

Detailed Breakdown

Fibre

18 g

60% of RDA

Sugar

8 g

9% of RDA

Sodium

900 mg

39% of RDA

Saturated Fat

4 g

20% of RDA

Chef's Tips

For a creamier soup, you can blend about 1 cup of the soup before adding the kale.

Add a squeeze of lemon juice at the end for brightness.

This soup can be stored in the refrigerator for up to 3 days. The kale may soften over time.

If you don't have kale, spinach or Swiss chard can be used as a substitute.

Cooking Equipment

Large pot or Dutch oven

Wine Pairings

No wine pairing suggestions available for this recipe.

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