Tomato, White Bean and Kale Soup

by Anne Bennett on October 25, 2016


Soup — it’s what’s for dinner in the fall. And that’s a good thing during this lead-in to the holidays, because broth-based soups are satisfying while being low in fat and calories.  This veggie-packed soup comes from Martha Rose Shulman, author of the Recipes for Health column for the New York Times. Martha has a penchant for featuring trendy “health” foods like quinoa, kale and farro. But that is also a good thing, because this is the way we should all be eating: less meat, more whole grains and greens.

What I like most about Martha’s recipes is their simplicity. Julia Child once said, “Cooking well doesn’t mean cooking fancy.” And there’s nothing fancy here — you can prep and cook this soup in less than an hour, but if you happen to make it ahead by as long as a day, it’ll even taste better.

This is another win-win recipe: it’s healthy, it’s delicious and it’ll help you remember where your car is parked in 20 years. *

1 Tbsp. olive oil
1 medium onion, chopped
1 large carrot, chopped
1 stick celery, chopped
Salt to taste
2 garlic cloves, minced
1 (14-1/2 oz.) can diced tomatoes with juice
6 cups low-sodium chicken broth (or water)
1 Tbsp. tomato paste
1 tsp. dried oregano
1 medium Yukon gold potato (about 6 oz.) diced
1 Bay leaf
1 bunch lacinato kale, washed, stemmed and cut into slivers (4 cups)
1 (14-1/2 oz.) can white beans, drained and rinsed
Grated Parmesan cheese

Heat oil in large Dutch oven and add onion, carrot and celery and a pinch of salt. Cook, stirring often, until vegetables are tender, about 8 minutes. Add garlic and cook until fragrant, about 30 seconds. Stir in tomatoes and juice, add another pinch of salt and cook, stirring often, for 5 to 10 minutes, until the tomatoes have cooked down slightly.

Add chicken broth or water, tomato paste, oregano, potato, bay leaf and salt to taste. Bring to a boil, cover and simmer 10 to 15 minutes, until potatoes are just tender.

Add kale and simmer another 10 minutes, until kale and potatoes are tender and soup is fragrant. Taste and adjust salt and add pepper. Stir in beans and heat through for 5 minutes. Serve, sprinkled with Parmesan cheese.

*Living the Weight Watchers lifestyle helps me stay at my weight goal. Its focus on Mediterranean-style eating also fulfills another of my goals, to age gracefully and maintain my wits for as long as possible.

Serves 6
WW SmartPoints per serving: 4

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