Today, I came home from work to find 5 mushrooms and a couple of tomatoes in my fridge. Lucky for me, my freezer is full of frozen kale. So I turned to the web and soon found a well-reviewed recipe for white bean and kale soup. With just a few minor adjustments (no salt or oil; added mushrooms... because I had 5), it was nutritarian friendly. Here it is, in the halved version (because soup recipes always make WAY too much for just one person):


  • 4 large garlic cloves, crushed or minced
  • 1/2 medium yellow onion, chopped
  • 2 cups chopped raw kale (I used frozen, which worked fine)
  • 2 cups low-sodium vegetable broth
  • 1 (15-ounce) can white beans, such as cannellini or navy or butter, undrained
  • 2 plum tomatoes, chopped
  • 5 mushrooms, chopped (or more, if you have them)
  • 1 teaspoon dried Italian herb seasoning
  • Salt substitute (I use Bragg sea kelp seasoning, from Whole Foods) and pepper to taste
  • 1 cup chopped parsley (I didn't have this, and it was still pretty good)


  1. In a large pot, water saute garlic and onion until soft.
  2. Add kale and saute, stirring, until wilted.
  3. Add 1 1/2 cups of broth, half of beans, and all of the tomato, mushrooms, herbs, salt substitute and pepper. Simmer 5 minutes.
  4. In a blender or food processor or Magic Bullet, mix the remaining beans and broth until smooth. Stir into soup to thicken. Simmer 15 minutes. Ladle into bowls; sprinkle with chopped parsley.

Makes: about 4 large servings