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; carbohydrates 29g; dietary fiber 5.9g; sugars 1.1g; fat 5.8g; saturated fat 1.4g; cholesterol 3.6mg; vitamin a iu 1647.1IU; vitamin c 16.6mg; folate 17.3mcg; calcium 209.7mg; iron 2.5mg; magnesium 54.2mg; potassium 257.4mg; sodium 354.9mg; thiamin 0.5mg.