Kidney Beans and Kale Soup (Low Sodium, Low Calories)

kale and kidney

I’m guilty for consuming canned and boxed soups.  In college, my staple dinner was a can of Chunky soup.  Yes, New England Clam Chowder or Chicken Dumpling Soup with bread were my go-to meals.  When I actually paid attention to the calories I was like “Wow – for a can of soup. What the!”  Ok, so I went the healthy route and purchased light and low calorie soups.  You know, Light Progresso or Campbell’s Soup-to-Go.  Then I noticed the ingredients.  I didn’t know half of what they are, but I do know high fructose corn syrup is bad-bad-bad.  I ditched the canned soups for good.  Sure it’s quick and easy, but you can always make a pot of soup that can last you for the week.  If you still like canned soups I recommend the natural and organic kind, like Amy’s Kitchen.  Although, nothing beats a bowl of homemade soup.  I have my soups with salad or a side of veggies, and I feel more satisfied than any canned soups with bread.  Every week I make a batch, so forget about Progresso.

By Shelly Chiang, 6-7 servings

Ingredients

  • 1 can 15 oz unsalted organic kidney beans (drain and rinse kidney beans)
  • 1 can 14.5 oz unsalted organic diced tomatoes
  • 2 cups of chopped raw kale
  • 2 cloves of minced garlic
  • ½ diced onion
  • 4 cups of low sodium vegetable broth
  • 1 tsp of oregano
  • 1 tsp of rosemary
  • 1 tsp of garlic powder
  • ½ tsp of paprika
  • ¼ tsp of cayenne
  • 1 tbsp of olive oil

 Directions

  1. Sautee garlic and onions with olive oil over medium heat until brown
  2. Add vegetable broth and stir
  3. Then add kidney beans, chopped kale, and diced tomatoes
  4. Now add your spices – oregano, rosemary, garlic powder, paprika, and cayenne
  5. Bring to boil and then to low heat for 15-20 minutes

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