Name: Pork, White Bean & Kale Soup
Cook time: 40 min
Total time: 40 min
Ingredients: 1 tablespoon extra-virgin olive oil; 1 pound pork tenderloin, trimmed and cut into 1-inch pieces; 0.75 teaspoon salt; 1 medium onion, finely chopped; 4 cloves garlic, minced; 2 teaspoons paprika, preferably smoked; 1/4 teaspoon crushed red pepper, or to taste (optional); 1 cup white wine; 4 plum tomatoes, chopped; 4 cups reduced-sodium chicken broth; 1 bunch kale, ribs removed, chopped (about 8 cups lightly packed); 1 15-ounce can white beans, rinsed (see Tip)

Pork, White Bean & Kale Soup

4.0

(21)

20 Reviews

Kale is matched up here with white beans and chunks of lean pork tenderloin to create a soup that's satisfying and quick to make. Smoked paprika gives the soup a Spanish flair so some warm bread and sliced Manchego cheese would go well on the side.

EatingWell Test Kitchen

Updated on August 16, 2019

Cook Time:

40 mins

Total Time:

40 mins

Servings:

Yield:

10 cups

Nutrition Profile:

Dairy-Free Gluten-Free Healthy Aging Healthy Immunity High-Protein Low Added Sugars Low-Calorie

Jump to Nutrition Facts

Ingredients

1 tablespoon extra-virgin olive oil
1 pound pork tenderloin, trimmed and cut into 1-inch pieces
¾ teaspoon salt
1 medium onion, finely chopped
4 cloves garlic, minced
2 teaspoons paprika, preferably smoked
1/4 teaspoon crushed red pepper, or to taste (optional)
1 cup white wine
4 plum tomatoes, chopped
4 cups reduced-sodium chicken broth
1 bunch kale, ribs removed, chopped (about 8 cups lightly packed)
1 15-ounce can white beans, rinsed (see Tip)

Directions

Heat oil in a Dutch oven over medium-high heat. Add pork, sprinkle with salt and cook, stirring once or twice, until no longer pink on the outside, about 2 minutes. Transfer to a plate with tongs, leaving juices in the pot.
Add onion to the pot and cook, stirring often, until just beginning to brown, 2 to 3 minutes. Add garlic, paprika and crushed red pepper (if using) and cook, stirring constantly, until fragrant, about 30 seconds. Add wine and tomatoes, increase heat to high and stir to scrape up any browned bits. Add broth and bring to a boil.
Add kale and stir just until it wilts. Reduce heat to maintain a lively simmer and cook, stirring occasionally, until the kale is just tender, about 4 minutes. Stir in beans, the reserved pork and any accumulated juices; simmer until the beans and pork are heated through, about 2 minutes.

Tips

Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (Our recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.

Nutrition Facts (per serving)

223	Calories
5g	Fat
19g	Carbs
24g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 2/3 cup
Calories 223
% Daily Value *
Total Carbohydrate 19g	7%
Dietary Fiber 5g	19%
Total Sugars 4g
Protein 24g	48%
Total Fat 5g	6%
Saturated Fat 1g	5%
Cholesterol 49mg	16%
Vitamin A 2854IU	57%
Vitamin C 34mg	38%
Folate 103mcg	26%
Sodium 881mg	38%
Calcium 88mg	7%
Iron 3mg	14%
Magnesium 44mg	11%
Potassium 925mg	20%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.