• Prep Time: 15 min

  • Cook Time: 15 min

  • Serving Size: 1 cup

  • Serves: 5

  • Prep Time: 15 min

  • Cook Time: 15 min

  • Serving Size: 1 cup

  • Serves: 5

Prep Time: 15 min Cook Time: 15 min Serving Size: 1 cup Serves: 5

Nutrition Facts

Serving Size 1 cup(308g) 5 servings per container
Amount per serving
Calories 130
% Daily Value *
Total Fat 2.5g 3%
Saturated Fat 1.5g 8%
Trans Fat 0g
Cholesterol 5mg 2%
Sodium 450mg 20%
Total Carbohydrate 23g 8%
Dietary Fiber 5g 18%
Total Sugars 5g
Includes 0g Added Sugars 0%
Protein 6g
Vitamin D 0mcg 0%
Calcium 83mg 6%
Iron 1mg 6%
Potassium 350mg 6%
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

This recipe also has:

Vitamin C: 17% Daily Value

INGREDIENTS

1 cup onion, chopped

4 cloves garlic, minced

1 tablespoon butter

2 cups low sodium broth (vegetable or chicken)

1 (15.5 ounce) can white beans, low sodium, drained and rinsed

1 (14.5 ounce) can diced tomatoes with juice

1 tablespoon Italian seasoning

3 cups kale, chopped

STEPS

  1. Rinse all fresh produce and the tops of cans before cooking.
  2. In a saucepan over medium-high heat, heat butter until just melted. Add onion and garlic to the pan and cook until soft.
  3. Add broth, white beans, and tomatoes; stir to combine.
  4. Bring to a boil. Reduce heat, cover, and simmer about 5 minutes.
  5. Add the kale and Italian seasoning. Simmer until kale has softened, about 3 to 5 minutes.
  6. Refrigerate leftovers within 2 hours.

IDEAS

  • Substitute 1 teaspoon garlic powder for garlic cloves.
  • Use fresh or frozen kale.

Nutrition Facts

Serving Size 1 cup(308g) 5 servings per container
Amount per serving
Calories 130
% Daily Value *
Total Fat 2.5g 3%
Saturated Fat 1.5g 8%
Trans Fat 0g
Cholesterol 5mg 2%
Sodium 450mg 20%
Total Carbohydrate 23g 8%
Dietary Fiber 5g 18%
Total Sugars 5g
Includes 0g Added Sugars 0%
Protein 6g
Vitamin D 0mcg 0%
Calcium 83mg 6%
Iron 1mg 6%
Potassium 350mg 6%
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

This recipe also has:

Vitamin C: 17% Daily Value

*Adapted from a University of Oregon Food Hero recipe

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*Adapted from a University of Oregon Food Hero recipe

This material was funded by the USDA’s Supplemental Nutrition Assistance Program–SNAP. This institution is an equal opportunity provider.