Garlicky kale and creamy white beans elevate simple canned tomato soup into a 10-minute lunch or dinner that really satisfies. Use a soup with tomato pieces for a heartier texture. Look for a brand that's low- or reduced-sodium, with no more than 450 mg sodium per serving. Source:, January 2019

Carolyn A. Hodges, R.D.


Ingredient Checklist


Instructions Checklist
  • Heat soup in a medium saucepan according to package directions; simmer over low heat as you prepare kale.

  • Heat oil in a large skillet over medium heat. Add kale and cook, stirring, until wilted, 1 to 2 minutes. Stir in garlic and crushed red pepper (if using) and cook for 30 seconds. Stir the greens and beans into the soup and simmer until the beans are heated through, 2 to 3 minutes.

  • Divide the soup among 4 bowls. Serve topped with Parmesan.

Nutrition Facts

200 calories; 5.8 g total fat; 1.4 g saturated fat; 4 mg cholesterol; 355 mg sodium. 257 mg potassium; 29 g carbohydrates; 5.9 g fiber; 1 g sugar; 8.6 g protein; 1647 IU vitamin a iu; 17 mg vitamin c; 17 mcg folate; 210 mg calcium; 2 mg iron; 54 mg magnesium; 1 mg thiamin;