Italian · Lunch
Vegetable and Bean Soup (Low-Calorie)
A brothy Italian vegetable and bean soup built on cannellini beans, carrot, celery, onion and kale simmered with tomato and vegetable stock. Olive oil is used sparingly, delivering a savory, herby bowl finished with a squeeze of lemon juice.
$3
12 minsPrep
30 minsCook
42 minsTotal
EasyLevel
Nutrition per serving
286Calories
14.2gProtein
6.9gFat
45.6gCarbs
12gSugar
15.1gFiber
580mgSodium
0mgChol
1gSat Fat
1425mgPotassium
256mgCalcium
5.2mgIron
0mcgVitamin B12
45mgVitamin C
vegetarian
vegan
gluten-free
low-calorie
high-fiber
low-calorie
Instructions
1
Prep
Dice the carrot, celery, and onion; mince the garlic; stem and shred the kale; have all ingredients ready by the stove.
2
Sweat
Warm the olive oil in a small saucepan over medium-low heat and sweat the carrot, celery, and onion for 5 minutes until translucent.
3
Simmer
Add the crushed tomato, vegetable stock, cannellini beans, garlic, and dried oregano; simmer over medium heat for 15 minutes until vegetables are tender and broth thickens slightly. Stir in the shredded kale and simmer over medium-low heat for 5 minutes until wilted and deep green.
4
Plate
Off the heat, stir in the lemon juice and season with salt and black pepper to taste, then ladle into a bowl and serve hot.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz200g, about 1 cup cooked cannellini beans
- 22 small carrot
- 22 celery stalk
- 11 onion
- 4 cloves4 cloves garlic
- 7 oz100g, a scant 1/2 cup canned crushed tomato
- 2 cup480ml low-sodium vegetable stock
- 22 small handful kale
- 1 tsp1 tsp dried oregano
- 2 tsp2 tsp olive oil
- 2 tsp2 tsp lemon juice
- salt and black pepper to taste
