10-Minute Bean Soup - KNEP - Kentucky Nutrition Education Program


10-Minute Bean Soup

Servings:4Serving Size:1/4 of recipeRecipe Cost:$6.52Cost per Serving:$1.63

Your kids will have no idea this soup is healthy. It’s that good.


  • 1 tablespoon olive oil
  • 1 teaspoon minced garlic
  • ¼ cup onion, finely chopped
  • 2 (15.8 ounce) cans of great northern beans, rinsed and drained
  • 1 (14.5 ounce) can diced tomatoes with basil, garlic and oregano
  • 1 (14 ounce) can low-sodium vegetable or chicken broth
  • 4 cups kale, torn into small pieces
  • 1 tablespoon lemon juice
  • ½ cup grated Parmesan cheese


  1. In a medium saucepan, heat oil over medium heat and sauté garlic and onion for 3 minutes or until onion is tender.
  2. Add beans, tomatoes and broth to saucepan. Stir and simmer for 5 minutes. Add kale and cook until tender, for about 2 minutes.
  3. Mix in lemon juice and Parmesan cheese just before serving. Optional, garnish with finely chopped fresh basil or dried basil.


Cooked, dried beans may be substituted for canned beans. Using prepared dry beans in place of canned will reduce sodium in this dish. If you can’t find diced tomatoes with basil, garlic and oregano, use regular diced tomatoes and add dried versions of these seasonings.

Source: Caroline Durr, Area Nutrition Agent for Kentucky Nutrition Education Program, University of Kentucky Cooperative Extension Service

Nutrition facts per serving: 400 calories; 8g total fat; 2.5g saturated fat; 0g trans fat; 10mg cholesterol; 500mg sodium; 62g carbohydrate; 15g fiber; 4g sugar; 24g protein; 140% Daily Value of vitamin A; 160% Daily Value of vitamin C; 40% Daily Value of calcium; 30% Daily Value of iron.