Prep Time: 10 minutes

Cook Time: 20 minutes

Recipe makes: About 4 servings

What you need:

• 1 tbs. olive oil
• 2 carrots
• 1 small onion
• 1 clove garlic
• 2 boxes (32 oz. each) unsalted or low-sodium chicken stock (for non-vegetarians) or vegetable stock
• 1-1/2 cups kale, roughly chopped into ½-inch strips
• 2 cups cooked cannellini beans (freshly cooked or low-sodium canned, rinsed and drained)
• ¼ cup Parmesan cheese

Equipment and Supplies:

• Knife and cutting board
• Large stock (soup) pot

What to do:

1. Peel and cut carrots and onion into small pieces. Mince garlic.
2. Heat olive oil in a large stock pot over medium heat. Cook carrots and onion until they begin to soften, about 5–6 minutes. Add garlic and cook for a few seconds more.
3. Pour in stock and bring to a boil. Adjust the heat so that the soup remains at a steady simmer (not a full boil) and cook for about 15 minutes.
4. Stir in beans and kale and cook for another 5 minutes.
5. Ladle into a soup bowl, sprinkle a little cheese on top, and serve.

Nutritional analysis (per serving):

• 220 calories
• 14g protein
• 7g fat
• 1.5g sat. fat
• 27g carbohydrate
• 7g fiber
• 5mg cholesterol
• 220mg sodium
• 3g sugars

Serves: 4

Serving size:1 1/2 cup