A Slow-Cooker Tuscan White Bean Soup With Less Than 250 Calories

Caitlin Bensel
Active Time
20 Mins
Total Time
17 Hours 20 Mins
Yield
Serves 6 (serving size: about 1 1/2 cups)
By Adam Dolge
March 2018

The hard rind from a hunk of Parmesan cheese is packed with umami and imparts savory depth as the soup cooks. Keep leftover rinds in a ziplock bag in your freezer for soups and stock.

Ingredients

  • 1 cup dried cannellini beans
  • 4 cups unsalted chicken stock
  • 4 ounces diced pancetta (such as Boar's Head)
  • 1 cup chopped yellow onion
  • 1 cup chopped carrot
  • 1 cup chopped celery
  • 1 tablespoon minced garlic
  • 1 teaspoon finely chopped fresh rosemary
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 (14.5-oz.) can unsalted diced tomatoes
  • 1 (2-in.) piece Parmesan cheese rind
  • 1 bay leaf
  • 2 cups chopped kale
  • 2 tablespoons red wine vinegar
  • 2 tablespoons chopped fresh flat-leaf parsley (optional)

Nutritional Information

  • Calories 248
  • Fat 7g
  • Satfat 3g
  • Unsatfat 2g
  • Protein 14g
  • Carbohydrate 32g
  • Fiber 11g
  • Sugars 5g
  • Added sugars 0g
  • Sodium 602mg
  • Calcium 12% DV
  • Potassium 24% DV

How to Make It

Step 1

Place beans in a large pot; cover with water 2 inches above beans. Soak at least 8 hours or overnight. Drain beans well; combine with stock in a medium saucepan. Bring to a boil over high. Transfer to a 5- to 6-quart slow cooker.

Step 2

Cook pancetta in a large skillet over medium-high for 5 minutes or until crispy. Remove from pan and set aside. Add onion, carrot, celery, and garlic to drippings in pan; sauté 1 minute. Place veggie mixture, rosemary, and next 5 ingredients (through bay leaf) into slow cooker. Cook on low 8 hours. Discard Parmesan rind and bay leaf.

Step 3

Add kale; cover and cook 1 hour. Stir in reserved pancetta and vinegar. Sprinkle with parsley, if desired.

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