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.

Carolyn A. Hodges, R.D.
Source:, January 2019


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; protein 8.6g 17% DV; carbohydrates 29g 9% DV; exchange other carbs 2; dietary fiber 5.9g 24% DV; sugars 1.1g; fat 5.8g 9% DV; saturated fat 1.4g 7% DV; cholesterol 3.6mg 1% DV; vitamin a iu 1647.1IU 33% DV; vitamin c 16.6mg 28% DV; folate 17.3mcg 4% DV; calcium 209.7mg 21% DV; iron 2.5mg 14% DV; magnesium 54.2mg 19% DV; potassium 257.4mg 7% DV; sodium 354.9mg 14% DV; thiamin 0.5mg 53% DV.