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Crock Bean Soup with Kale


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  • 3 tablespoons olive oil
  • 3 medium onions, chopped
  • 1 medium carrot, chopped
  • 3 cloves garlic, pressed
  • 1 bunch kale, trimmed and sliced (or use 2 cups frozen greens)
  • 1 pound cannellini beans, soaked overnight (you can also use white beans)
  • 4 cups low sodium chicken broth (make your own or buy canned)
  • 1/4 cup tomato sauce
  • 1/4 teaspoon crushed red pepper flakes
  • Salt and pepper, to taste


Servings 6


Step 1

In a skillet, heat olive oil over medium-high heat. Add onions, carrot and garlic. Cook until onions are translucent. Add kale and cook till wilted, about 3 minutes. In a crock pot, place soaked, drained beans; add crushed red pepper flakes and the contents of the skillet; cover with broth (add a little water if necessary, but crockpot should be 3/4 full).

Cook on high for 8 hours, or until beans are tender. Once beans are tender, add the tomato sauce and salt and pepper to taste.

Per Serving: 349 Calories; 8g Fat; 19g Protein; 54g Carbohydrate; 13g Dietary Fiber; 0mg Cholesterol; 85mg Sodium. Exchanges: 3 Grain (Starch); 1 Lean Meat; 1 1/2 Vegetable; 1 1/2 Fat.

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