Nutritional Info

Nutrition Facts

Serving Size 1 (164g)

Calories 200
Calories from Fat 132 (66%)
Amount Per Serving %DIV
Total Fat 14.6g 22%
Saturated Fat 8.1g 41%
Monounsaturated Fat 5.7g
Polyunsaturated Fat 0.9g
Trans Fat 0.0g
Cholesterol 31.9mg 11%
Sodium 296.6mg 13%
Potassium 225.4mg 5%
Total Carbohydrate 14g 5%
Dietary Fiber 0.9g 4%
Sugars 12.3g
Protein 2.8g 6%

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Recipe Description
This hearty soup contains calcium from three different sources: kale, chicken stock and beans.  This is a great recipe to try on a busy weeknight, as it is so quick to prepare.
Prep time
20 min
Cook time
40 min
Ready In
1 hr


Serves Tool

Serves To:USMetric
19 Ounce(oz)  soybeans, drained and rinsed
28 Ounce(oz)  tomatoes, chopped
2 Tablespoon(T)  parmesan cheese, freshly grated
1 Dash(ds)  hot pepper sauce
1/4 Teaspoon(t)  black pepper, freshly ground
2 Tablespoon(T)  olive oil
1   large onion, chopped
1/2   salt
1   bay leaf
1/2 Teaspoon(t)  oregano, dried
1 Teaspoon(t)  basil, dried
3 Cup(c)  basic chicken stock or turkey stock
4 Cup(c)  kale leaves, stems removed and coarsely chopped
1 Clove(clv)  garlic, minced
2   stalks celery, chopped
2   carrots, chopped


In a large sauce pan or Dutch oven, heat oil over medium heat.  Cook onion, covered, until softened, about 5 minutes.  Stir in carrots, celery and garlic.  Cook for 5 minutes, until softened.  Stir in tomatoes with juice, soy beans, kale, stock, basil, oregano, bay leaf, salt, pepper and hot pepper sauce.  Reduce heat to low and simmer, uncovered, for 20 to 25 minutes, to allow flavors to blend.  Taste and adjust seasoning as desired with hot sauce, salt and pepper.  Discard bay leaf.  Serve.

Additional notes

For convenience, use canned soybeans, available in some supermarkets or health food stores, instead of dried beans.  All beans contain some calcium, but soybeans contain the most.  Some lactose intolerant people can tolerate hard aged cheeses such as Parmesan, while others cannot.  This is an individual matter and must be judged accordingly.

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