⏱ 35 min total

Bean, Egg, and Kale Soup

Name: Bean, Egg, and Kale Soup
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1 serving
Ingredients: ½ tbsp Olive oil; ¾ cup Kidney beans; ⅜ cup Vegetable broth; ½ tbsp Tamari soy sauce; ⅛ tsp Salt; ¼ dash Black pepper; ¾ cup, chopped Kale; 1 large Egg; 1 slice Whole wheat bread; 1 slice (1 oz) Swiss cheese; 2 tbsp chopped Onion; ½ cup Parsley

Per 1 serving · 505 g · 12 ingredients

Calories

525

26%
of a 2,000 cal day

Protein
32g
24% of calories
Carbs
51g
38% of calories
Fat
22g
37% of calories

Portion

At a glance

One serving of Bean, Egg, and Kale Soup (505 g) has 525 calories, with 32 g of protein, 51 g of carbohydrates and 22 g of fat. Most of its energy comes from carbs (38% of calories). It is high in protein (65% DV), dietary fiber (47% DV) and Vitamin A (58% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 86%, 40% and 71% of the daily value.

Per 100 g

104cal

low energy density

Protein per 100 cal

6.2g

Net carbs

38g

carbs minus fiber

Fiber

13g

7.7 g sugar

High in

20%+ of the daily value

Protein65%
Dietary fiber47%
Vitamin A58%
Vitamin C116%
Vitamin E22%
Vitamin K718%

Good source of

10–19% of the daily value

Nothing notable

Watch

20%+ of the daily value

Sodium86%
Saturated fat40%
Cholesterol71%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 25 min

1
Drain and rinse half of the beans, and reserve the liquid from the other half.
2
Heat half of the olive oil in a medium saucepan over medium-high heat. Add the onions and cook, stirring, until soft, about 4 minutes.
3
Add the beans, vegetable broth, soy sauce, half of the salt, and a dash of black pepper. Bring to a simmer.
4
Add the kale and stir until wilted. Bring back to a simmer and cook until the kale is tender and the stew is slightly thickened, about 15 minutes. Remove from the heat, cover, and keep warm.
5
Heat the remaining olive oil in a large nonstick skillet. Once the oil is hot, crack the eggs into the skillet and cook until the whites begin to set up, about 2 minutes.
6
Sprinkle each egg with pepper, cover, and continue to cook until the whites are completely set and the yolks are still runny, about 2 minutes more. Remove from the heat.
7
Top each slice of bread with Swiss cheese and broil until melted. Cut each slice into quarters.
8
Divide the stew among four bowls, top each with an egg, and serve with a piece of cheese toast. Garnish with fresh chopped parsley.

Vitamins & minerals

Amounts for 1 serving (505 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	519 μg	58%
Vitamin C	104 mg	116%
Vitamin D	1 μg	8%
Vitamin E	3 mg	22%
Vitamin K	861 μg	718%
Thiamine	0.4 mg	34%
Riboflavin (B2)	1 mg	47%
Niacin	3 mg	21%
Vitamin B6	1 mg	39%
Folate (B9)	228 μg	57%
Vitamin B12	1 μg	59%
Pantothenic acid	2 mg	30%
Choline	235 mg	43%

Minerals

Nutrient	Amount	% Daily Value
Calcium	483 mg	48%
Iron	7 mg	85%
Potassium	1,099 mg	23%
Magnesium	134 mg	32%
Phosphorus	571 mg	82%
Zinc	4 mg	36%
Copper	1 mg	129%
Manganese	1 mg	61%
Selenium	30 μg	55%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	27 μg	—
Arginine	1 g	—
Aspartic acid	3 g	—
Beta carotene	4,515 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0.1 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	0 μg	—
Lysine	2 g	—
Maltose	0.5 g	—
Methionine	1 g	—
Monounsaturated fats	10 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	3 g	—
Proline	2 g	—
Retinol	140 μg	—
Serine	2 g	—
Starch	25 g	—
Sucrose	4 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.3 g	—
Total omega 6	1 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 525 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

100min
Walking (3.5 mph)
63min
Cycling (moderate)
44min
Running (6 mph)
74min
Swimming laps

Common questions

How many calories are in Bean, Egg, and Kale Soup?

One serving of Bean, Egg, and Kale Soup (1 serving) has 525 calories, which works out to 104 calories per 100 g. That is about 26% of a 2,000-calorie day.

Is Bean, Egg, and Kale Soup high in protein?

It provides a solid 32 g of protein per serving (65% of the 50 g daily value), but protein supplies only 24% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Bean, Egg, and Kale Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 38 g of net carbs and 38% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Bean, Egg, and Kale Soup?

1977 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Bean, Egg, and Kale Soup?

7.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (505 g)

Calories525

% Daily Value*

Total fat 22g	28%
Saturated fat 8g	40%
Trans fat 0g
Cholesterol 212mg	71%
Sodium 1,977mg	86%
Total carbohydrate 51g	19%
Dietary fiber 13g	47%
Total sugars 7.7g
Protein 32g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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