CANNELLINI BEAN SOUP WITH KALE & CARROTS
This vegetarian Italian Cannellini Bean Soup recipe is healthy and made with kale and carrots in a tomato broth topped with Parmesan cheese.
Provided by Christine Rooney
Categories Soup
Time 45m
Number Of Ingredients 14
Steps:
- Mince 6 cloves of garlic, 1 onion (any color), and 1 jalapeno pepper (remove seeds and membranes for less heat).
- Roughly chop 2-3 packed cups of kale.
- Chop 4-5 large carrots into slices (yields 3-4 cups chopped chopped carrots). Feel free to peel the carrots if you like. If you do not peel the carrots be sure to wash and dry them thoroughly before chopping.
- Drain and rinse 2 15 oz. cans of cannellini beans (or canned beans of choice).
- Heat a cast iron Dutch oven or heavy bottom soup pan to medium-high on stove top. Add 2 Tbsp. olive oil.
- Once the oil is heated, add the minced garlic, onions, and jalapeno. Sauté for 2-3 minutes, stirring often.
- Add the chopped carrots to the pot along with 1/4 tsp. each kosher salt and pepper. Sauté for 8 minutes or so, stirring often. The carrots should be slightly softened at this point.
- Add 4 cups vegetable broth, 16 oz. crushed tomatoes, 2 tsp. Italian seasoning, 2 tsp. sugar (or sweetener of choice), 1/2 tsp. kosher salt and 1/4 tsp. pepper to the pot. Stir until combined.
- Bring to a boil and then reduce to a low boil. Cover and cook for 25-30 minutes on medium heat. The carrots should be soft and easily pierced with a knife by this point.
- Add the drained beans and the chopped kale to the soup. Stir and cook for another 2-3 minutes, uncovered, or until the kale has wilted a bit.
- Adjust salt, pepper, and sugar levels.
- Serve with freshly grated Parmesan if desired.
Nutrition Facts : Calories 136 kcal, ServingSize 2 cups, Carbohydrate 18 g, Protein 4 g, Fat 6 g, SaturatedFat 1 g, Cholesterol 3 mg, Sodium 1067 mg, Fiber 4 g, Sugar 10 g, UnsaturatedFat 5 g
SAVORY KALE, CANNELLINI BEAN, AND POTATO SOUP
I wanted to use some of the kale I froze for the winter, and have something healthy to bring to work for lunch this week, so I whipped up this soup, which is really quite good!
Provided by Chris&Kelly
Categories Soups, Stews and Chili Recipes Soup Recipes Vegetable Soup Recipes Kale Soup Recipes
Time 1h15m
Yield 6
Number Of Ingredients 15
Steps:
- Heat the olive oil in a large Dutch oven over medium heat; cook and stir the onion until softened and translucent, about 5 minutes. Stir in the carrot and garlic, and cook for 5 minutes more.
- Pour in the chicken broth, water, and white wine; stir in the potatoes, rosemary, sage, and thyme. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until the potatoes are tender, about 20 minutes. Add the cannelini beans, kale, chile pepper, and black pepper, and simmer, covered, for 30 more minutes.
Nutrition Facts : Calories 262 calories, Carbohydrate 38.8 g, Cholesterol 2 mg, Fat 5.4 g, Fiber 6.9 g, Protein 8.2 g, SaturatedFat 0.9 g, Sodium 245.2 mg, Sugar 4.2 g
TUSCAN KALE AND CANNELLINI BEAN SOUP
Simple, healthy and rustic soup, with Tuscan kale and white cannellini beans.
Provided by Kelly
Categories Soup
Time 30m
Number Of Ingredients 8
Steps:
- Heat the olive oil and garlic in a large pot over medium heat until aromatic, about a minute or two. Careful not to burn the garlic. Add the beans and stir to coat with the oil and garlic.
- Add the chicken broth and kale and season with some salt. Cover the pot and simmer until kale is wilted and to your liking, about 15 minutes.
- Add the sliced serrano (or jalapeno) pepper and cook until heated through. Season to taste with more salt if needed.
- Stir in sliced sausage if using, or just add to the individual bowl.
Nutrition Facts : Calories 336 kcal, Carbohydrate 49 g, Protein 18 g, Fat 8 g, SaturatedFat 1 g, Cholesterol 5 mg, Sodium 895 mg, Fiber 11 g, Sugar 2 g, UnsaturatedFat 6 g, ServingSize 1 serving
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
CANNELLINI AND KALE SOUP
Thyme, garlic, and a bay leaf are simmered in water to create a flavorful broth that's low in calories. Frying garlic creates crunchy chips and a tasty oil to drizzle on top. Pureed cannellini beans give this soup a velvety texture, canceling out the need for heavy cream.
Provided by Martha Stewart
Categories Food & Cooking Soups, Stews & Stocks Soup Recipes
Time 12h
Yield Makes 10 cups
Number Of Ingredients 11
Steps:
- Heat 1 tablespoon oil in a medium Dutch oven or a large pot over medium heat. Cook onions and carrot until just softened, about 5 minutes. Season with 2 1/2 teaspoons salt. Stir in minced garlic, thyme, and red-pepper flakes. Cook for 1 minute.
- Drain and rinse cannellini beans. Add to Dutch oven with water and bay leaf. Bring to a boil. Reduce heat to low. Simmer, covered, until beans are tender, about 45 minutes. Let cool slightly. Discard bay leaf.
- Working in batches, puree soup in a blender until smooth, transferring it to a clean pot as you work. (For safety, remove cap from hole in lid, and cover with a dish towel to prevent spattering.)
- Bring soup to a simmer. Stir in kale and 1/4 teaspoon pepper. Simmer until kale is tender, about 15 minutes.
- Meanwhile, heat remaining 2 tablespoons oil in a small skillet over medium-low heat. Cook sliced garlic, stirring often, until crisp and golden, 1 to 2 minutes. Transfer garlic to a plate using a slotted spoon. Reserve garlic oil.
- Divide soup among 6 bowls. Garnish with garlic chips, and drizzle with garlic oil.
Nutrition Facts : Calories 290 g, Fiber 11 g, Protein 15 g, SaturatedFat 1 g, Sodium 503 g
CANNELLINI BEAN SOUP WITH KALE AND GARLIC-OLIVE OIL CROSTINI
Provided by Dave Lieberman
Categories side-dish
Time 1h15m
Yield 6 to 8 servings
Number Of Ingredients 10
Steps:
- Heat oil in a large pot. Add garlic and oregano and cook no more than a minute. Add tomato paste and vinegar, and cook another minute. Add beans and stock and bring to a simmer. Season with salt and pepper. Add kale and simmer, partially covered, for 1 hour. Season, to taste, again with salt and pepper before serving.
- Slice baguette on a heavy angle to create long slices. Toast in a toaster or in the conventional oven. Rub once or twice with half a garlic clove. Season a shallow plate of extra-virgin olive oil with salt and dip each side of bread into the oil. Serve as accompaniment to the soup.
CANNELLINI BEAN WITH FLAT LEAF KALE
All ingredients come from the freezer or the refrigerator and are assembled at time of use. Freshly cooked beans are better than the canned variety so have some on hand always, all beans work well for this wonderful soup! Ladle into your nicest soup plate, find a warm cozy place to sit and sip your soup.
Provided by MARIGOLD
Categories Soups, Stews and Chili Recipes Soup Recipes Vegetable Soup Recipes Kale Soup Recipes
Time 12m
Yield 2
Number Of Ingredients 8
Steps:
- In a saucepan, place the cannellini beans, garlic, sausage, onion and kale with just enough water to cover. Season with 2 teaspoons of parsley, thyme and salt and pepper if desired. Bring to a boil and cook until vegetables are tender. Serve immediately garnished with Parmesan cheese and remaining fresh parsley.
Nutrition Facts : Calories 223.7 calories, Carbohydrate 24.2 g, Cholesterol 20.9 mg, Fat 9.2 g, Fiber 6 g, Protein 10.8 g, SaturatedFat 3.1 g, Sodium 579.5 mg, Sugar 1.2 g
KALE WITH CANNELLINI BEANS
I found this recipe in Deborah Madison's book Vegetarian Cooking for Everyone. I used it as part of a meal that i was creating that needed to contain 45 or fewer carbs. My guests, one of whom who does not like kale, loved the mixture of the beans and the kale and really enjoyed this dish. Next time, I might make some croutons to sprinkle on top of it as well to give it a bit of crunch.
Provided by Inspiritual
Categories Greens
Time 35m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Simmer the kale in salted water until tender, 7-10 minutes.
- Drain, reserving the cooking water, and chop the leaves.
- In a large skillet, saute the onion in the oil with the garlic, pepper flakes, and rosemary for about 3 minutes. Add the wine and cook until reduced to a syrupy sauce.
- Add the beans, kale, and enough of the cooking water to keep the mixture loose.
- Heat through, taste for salt and season with pepper and a dusting of Parmesan cheese.
Nutrition Facts : Calories 257.5, Fat 6.6, SaturatedFat 0.9, Sodium 80, Carbohydrate 37, Fiber 8.1, Sugar 1.3, Protein 12.5
SAUSAGE, CANNELLINI AND KALE SOUP
Make and share this Sausage, Cannellini and Kale Soup recipe from Food.com.
Provided by Jo Coburn
Categories Pork
Time 1h20m
Yield 12-14 serving(s)
Number Of Ingredients 9
Steps:
- Saute crumbled sausage in oil until well browned. Set aside.
- Saute onions and garlic until translucent. Combine with stock in a large pot.
- Add wine and cook until alcohol has evaporated -- about ten minutes. Add thyme and kale. (6 sprigs fresh thyme can also be used).
- Bring to a boil, cover, and simmer 15 minutes.
- Add sausage and beans and simmer another 15 minutes. Best with more wine and some nice crusty bread.
Nutrition Facts : Calories 274.3, Fat 15.5, SaturatedFat 4.4, Cholesterol 21.6, Sodium 718.4, Carbohydrate 18.1, Fiber 5.2, Sugar 2.9, Protein 12.5
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