Minestrone with Kale, Prosciutto and Cannellini Beans



Minestrone, a soup of Italian origin, is traditionally a thick soup made with vegetables and either pasta, rice or beans. Since kale is such a nutritional powerhouse, it makes a great addition to this soup along with white kidney beans. If you don’t care for the taste of regular kale, try baby kale instead, which is softer and sweeter. Prosciutto adds a buttery, sweet and slightly salty flavour to the soup.

Makes 6 servings


2 tsp vegetable oil
1 cup diced onion
1 cup diced carrot
2 oz diced prosciutto, fat trimmed
2 tsp minced garlic
4 cups reduced-sodium chicken stock
1 can diced tomatoes, with juice
1 can cannellini (white kidney) beans, rinsed and drained
2 cups lightly packed sliced kale leaves
1 cup diced peeled Yukon gold potato
1 tsp dried basil
1/4 cup freshly grated Parmesan cheese
Chopped fresh flat-leaf parsley leaves, for garnish
Additional Parmesan cheese, for finishing (optional)

  1. In a large saucepan over medium-high heat, heat the oil. Add the onion and carrot and sauté for 5 minutes, just until the carrot is tender. Add the prosciutto and garlic and sauté for another 5 minutes or until the prosciutto begins to brown.
  2. Stir in the stock, tomatoes, beans, kale, potato and basil. Cover, reduce the heat to low and simmer for 15 minutes or just until the potatoes are tender. Add the Parmesan.
  3. Ladle into soup bowls and garnish with parsley and additional Parmesan, if desired.

Prep Time: 15 minutes
Cook Time: 25 minutes

Nutritional Information per Serving
Calories 209 * Carbohydrates 30.3 g * Fibre 8.5 g * Protein 13.2 g * Fat 4.9 g * Saturated Fat 1.3 g * Cholesterol 11.4 mg * Sodium 597 mg


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