HEALTHY BEAN SOUP WITH KALE
We've all heard how anti-oxidants fight cancer, save eyesight, and prevent clogged arteries. Turns out lutein, a delicious 7 mg dose of which is supplied with each serving of this recipe, is even more beneficial than beta carotene. It delays lung aging and combats arthritis to boot! Who knew improving your health could be so quick and easy, and taste so good? Try it -- you'll see! P.S. Since I felt this lacked enough elements to chew on, I've been adding canned, sliced carrots (fast, easy & healthy!) for quite a while, and thought I'd update the recipe. Also, sometimes I add another can of beans, for the same reason. Glad so many of you have been enjoying this. There's a container in my frig right now - yum!
Provided by Barbara Steele
Categories Lunch/Snacks
Time 22m
Yield 8 serving(s)
Number Of Ingredients 12
Steps:
- In a large pot, heat olive oil.
- Add garlic and onion; saute until soft and the onion is transparent.
- Wash the kale, leaving small droplets of water. Saute, stirring, until wilted and a lovely emerald green, about 15 minutes.
- Add 3 cups of the broth, reserving 1 cup, 2 cups of the beans, reserving 1 cup, all of the carrots, tomatoes, herbs, salt and pepper.
- Simmer 5 minutes.
- In a blender or food processor, mix the reserved beans and broth until smooth.
- Stir into the soup to thicken it nicely.
- Simmer 15 more minutes.
- Ladle into bowls; sprinkle with chopped parsley and shredded parmesan.
- Serve with a nice loaf of crusty bread to soak up all the yummy broth!
- For Vegetarian use the vegetable broth.
KALE & BEAN SOUP
Chock-full of veggies, this soup soothes both the body and the spirit. The kale is packed with nutrients, including omega-3s, and the beans add a natural creaminess. -Beth Sollars, Delray Beach, Florida
Provided by Taste of Home
Categories Lunch
Time 1h30m
Yield 8 servings (2-1/2 quarts).
Number Of Ingredients 13
Steps:
- In a Dutch oven, saute onions and potatoes in oil until tender. Add garlic; cook 1 minute longer. Stir in the kale, broth, tomatoes, water, Italian seasoning, paprika, pepper and bay leaf. Bring to a boil. Reduce heat; cover and simmer for 50-60 minutes or until kale is tender., Cool slightly. Discard bay leaf. In a blender, process 3 cups soup until smooth. Return to pan; add beans and heat through.
Nutrition Facts : Calories 152 calories, Fat 2g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 622mg sodium, Carbohydrate 29g carbohydrate (7g sugars, Fiber 6g fiber), Protein 5g protein. Diabetic Exchanges
KALE AND WHITE BEAN SOUP
Mash the beans, and use them to thicken the broth; leave some whole for added texture.
Provided by Martha Stewart
Categories Food & Cooking Soups, Stews & Stocks Soup Recipes
Time 45m
Number Of Ingredients 9
Steps:
- Cut or tear the kale into 1/2-inch strips. In a medium saucepan, heat 1 tablespoon oil over medium-high heat. Add onion, and cook until softened, about 5 minutes.
- Add about half of the beans, and lightly mash with a fork. Add water and stock, and bring to a boil. Stir in kale, remaining beans, 1 teaspoon salt, and 1/4 teaspoon pepper. Partially cover, reduce heat, and simmer until kale is tender, about 20 minutes.
- Toast bread. Ladle soup into bowls, top with toast, and drizzle with remaining tablespoon olive oil. Sprinkle with Parmesan, if desired.
Nutrition Facts : Calories 441 g, Fat 12 g, Protein 22 g
BLACK BEAN AND KALE SOUP
Provided by Katie Lee Biegel
Categories main-dish
Time 40m
Yield 6 to 8 servings
Number Of Ingredients 7
Steps:
- In a Dutch oven, heat the olive oil over medium heat. Add the onion and saute until tender and translucent, 7 to 8 minutes. Stir in the garlic and cook 1 minute. Add the broth, beans (do not drain) and kale. Bring to a low boil, reduce to a simmer, cover and cook until heated through, about 25 minutes.
- Serve with sour cream, shredded cheese and diced avocado, if desired.
WHITE BEAN AND KALE SOUP
Simple and hearty soup made with fresh kale, white beans, and veggies. Easy to make and so flavorful.
Provided by Rena
Categories Soup
Time 40m
Number Of Ingredients 12
Steps:
- Heat the oil in a large pot over medium-high heat.
- Add the onion, garlic and saute for 2-3 minutes, or until the onion softens.
- Then, add the carrots and celery and cook for 4- 5 minutes, stirring often. Stir in the beans, tomato paste, sprinkle the seasonings, and add the bay leaves.
- Pour the broth and bring to a boil, then let the soup simmer for 15-20 minutes.
- Once the soup is done, remove it from heat. Use a potato masher to mash some of the beans, straight into the pot, for a creamier texture.
- Place back on the heat, add the kale or baby spinach and cook for 2 minutes more, or just until wilted.
- Discard the bay leaves and serve the soup warm!
Nutrition Facts : ServingSize 1 bowl, Calories 237 kcal, Carbohydrate 42 g, Protein 14 g, Fat 5 g, SaturatedFat 1 g, Sodium 1180 mg, Fiber 12 g, Sugar 4 g, UnsaturatedFat 4 g
BEAN SOUP WITH KALE
Each serving supplies 7mg of lutein, a healthy dose for the day.
Provided by Ben S.
Categories Soups, Stews and Chili Recipes Soup Recipes Beans and Peas
Yield 8
Number Of Ingredients 10
Steps:
- In a large pot, heat olive oil. Add garlic and onion; saute until soft. Add kale and saute, stirring, until wilted. Add 3 cups of broth, 2 cups of beans, and all of the tomato, herbs, salt and pepper. Simmer 5 minutes. In a blender or food processor, mix the remaining beans and broth until smooth. Stir into soup to thicken. Simmer 15 minutes. Ladle into bowls; sprinkle with chopped parsley.
Nutrition Facts : Calories 182.3 calories, Carbohydrate 31 g, Fat 2.5 g, Fiber 7.3 g, Protein 11 g, SaturatedFat 0.4 g, Sodium 220.4 mg, Sugar 1.8 g
KALE AND BEAN SOUP
This recipe is from my web-site ( www.portuguese-recipes.com ).It has many variations this is my rendition of it.It's a great meatless soup but you can always add sausage or even stew beef.
Provided by Gil24790
Categories Clear Soup
Time 40m
Yield 4-6 serving(s)
Number Of Ingredients 12
Steps:
- In a large pot, heat olive oil then add garlic and onion.
- Sauté these ingredients until soft.
- Add kale and sauté until wilted.
- Add 3 cups of the broth, 2 cups of beans, tomatoes, herbs,salt and pepper.
- Simmer 5 to 10 minutes.
- Use a blender, or what have you, mix the remaining beans and broth until smooth.
- I bet your asking why, its to thicken the soup.
- Mix into soup.
- Simmer for 15 to 20 minutes.
- Serve it up in bowls and dress with parsley.
- For Vegetarians use the vegetable broth.
- Thanks for all the great reviews. All the substitutions and ideas are wonderful. I will try most of them myself. Again thanks. Gil2 ( www.Portuguese-recipes.com).
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