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
TUSCAN WHITE BEAN AND KALE SOUP
Cozy up to this Tuscan white bean and kale soup with bacon, cannellini beans, fresh rosemary, and lacinato kale. It's hearty, thick, and crazy flavorful.
Provided by Katya
Categories Soup
Time 55m
Yield 6
Number Of Ingredients 14
Steps:
- Drain and rinse one can of cannellini beans. Add to a blender or food processor with 1 cup of chicken broth. Blend until smooth. Drain and rinse the other two cans of beans and set them aside.
- Heat oil in a large dutch-oven or soup pot over medium heat. Add bacon and cook until bacon renders fat and crisps up.
- Add onion, carrots, and celery. Cook until softened, about 6-7 minutes, stirring occasionally.
- Stir in garlic and rosemary. Cook until fragrant, about 30 seconds, while stirring constantly.
- Add blended beans, drained beans, potatoes, and the remaining chicken broth. Season with salt and pepper to taste. Simmer over medium or medium-low heat, for 20-25 minutes, uncovered, or until vegetables are tender and broth slightly reduced.
- Stir in kale and simmer for a few minutes or until wilted. Taste the soup and add more salt if needed. Stir in chopped parsley. Serve soup with grated Parmesan cheese. It's also really good with crusty bread for dipping.
Nutrition Facts : Calories 445 calories, Sugar 3.8 g, Sodium 1638.1 mg, Fat 9.5 g, SaturatedFat 2.6 g, TransFat 0 g, Carbohydrate 68.7 g, Fiber 14.7 g, Protein 23.9 g, Cholesterol 13.2 mg
TUSCAN WHITE BEAN SOUP WITH KALE
Tuscan white bean soup with kale is quick, easy and so flavorful! This healthy recipe is ready in about 15 minutes and is perfect for lunch or dinner! Hearty and filling, this soup is naturally vegan, gluten free and dairy free and great for meal prep or freezer prep.
Provided by Samantha Rowland
Categories Soup
Time 15m
Number Of Ingredients 10
Steps:
- Start by chopping the onions, garlic and kale. Be sure to remove the thick stem from the kale before chopping.
- Rinse and drain the white beans.
- Preheat a large pot over medium heat. Once hot, spray with olive oil or avocado oil spray and add the chopped onions.
- Cook the onions for 2-3 minutes then add the garlic. Cook 1 more minute.
- While onions are cooking, mash 1 can of white beans with a fork (or you can blend them with 1 cup of vegetable broth with a blender or in a food processor).
- After garlic has cooked with onions for 1 minute, add 1/2 cup vegetable broth and scrape the bottom of the pot.
- Add the rest of the ingredients except the kale. Turn heat to high and bring to a boil.
- Once boiling, add the chopped kale to the pot and turn off heat.
Nutrition Facts : Calories 340 kcal, Carbohydrate 45 g, Protein 15 g, Fat 12 g, Fiber 10 g, Sugar 7 g, ServingSize 1 serving
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