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Low Fat Tomato, Kale and White Bean Soup


Tomato, Kale and White Bean Soup

Tomato, Kale and White Bean Soup

Fiona Haynes
Enjoy this delicious and nutritious spring-time soup with whole grain bread, and, if you're feeling a little indulgent, a tablespoon of shredded parmesan cheese.

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes


  • 2 tsp olive oil
  • 1 medium onion
  • 2 large carrots, sliced
  • 2 sticks celery, sliced
  • 1 tsp dried thyme
  • 1 tsp dried oregano
  • 1 bunch kale, washed, stripped from stem, and chopped
  • 1 14.5-counce can petite diced tomatoes
  • 4 cups fat-free, low-sodium chicken or vegetable broth
  • 1 15-ounce can white beans (navy beans)


Heat oil on medium heat in large Dutch oven. Sauté onions, carrots and celery for 5 minutes. Sprinkle herbs and cook for 2 minutes. Add kale, followed by canned tomatoes, and broth. Bring to a boil, reduce heat, add beans and simmer for 20 minutes.

Serves 6-8.

Per serving: Calories 173, Calories from Fat 19, Total Fat 2.2g (sat 0.3g), Cholesterol 0mg, Sodium 93mg, Carbohydrate 30.1g, Fiber 6.9g, Protein 8.5g

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