top of page

Quick Tomato, White Bean and Kale Soup

It should come as no surprise that what we eat and how we eat affects our overall health and weight loss success. This post focuses strictly on the what by incorporating foods rich in protein, calcium and vitamin D to improve our bones and muscle strength. The recipe, from NYT food columnist Martha Rose Shulman, is an excellent example. It has protein from white beans and lots of calcium from kale, plus it's designed for busy weeknights when you don’t have the time or energy to cook.

I made the process even faster and easier: I bought a tub of Trader Joe’s Mirepoix, (aka chopped celery, onion and carrot), which eliminated any chopping. I also used chicken broth instead of water. Choose your poison, so to speak, but either way is delicious. Best of all, your bone-strengthening dinner is ready in about a half hour. And your post-holiday healthy-eating resolutions will be right on track. Eat soup, lose weight and get ready for the Super Bowl. Go Chiefs!

Trader Joe's Mirepoix: one of the best things since sliced bread.

1 Tbsp. olive oil 1 medium onion, chopped 1 large carrot, chopped 1 stalk celery, chopped Salt to taste 2 garlic cloves, minced 1 14-oz. can chopped tomatoes, with juice 6 cups water (I used reduced-sodium chicken broth) 1 Tbsp. tomato paste 1 tsp. dried oregano 1 medium Yukon gold potato (about 6 ounces), diced 1 bay leaf 4 cups stemmed and chopped Tuscan or lacinato kale 1 15-oz. can cannellini beans, rinsed and drained Freshly ground pepper Parmesan cheese for serving

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

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

Add the kale and simmer another 10 minutes, until the kale and potatoes are tender and the soup is fragrant. Taste, adjust salt and add pepper. Stir in the beans and heat through for 5 minutes. Serve, sprinkling grated Parmesan over each bowl.


Serves 6

bottom of page