Healthy Bean Soup With Kale Recipe

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Ingredients:

Serving

1 tbsp olive oil
8 garlic cloves, minced
1 medium yellow onion, chopped
4 cups raw kale, chopped (be sure to remove the spiny sections, there won'tsp be many, but those that remain will be tough)
4 cups chicken broth
2 (15 oz) cans cannellini beans
2 (15 oz) cans sliced carrots, undrained
1 (28 oz) can diced tomatoes
2 tsp italian herb seasoning
salt and pepper
1 cup chopped parsley
shredded parmesan cheese

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	70.46 Kcal (295 kJ)
Calories from fat	33.32 Kcal
		% Daily Value*
Total Fat	3.7g	6%
Sodium	461.31mg	19%
Potassium	361.54mg	8%
Total Carbs	7.04g	2%
Sugars	0.57g	2%
Dietary Fiber	1.09g	4%
Protein	2.27g	5%
Vitamin C	60.5mg	101%
Vitamin A	0.4mg	14%
Iron	0.9mg	5%
Calcium	80mg	8%

Amount Per 100 g
Calories	35.96 Kcal (151 kJ)
Calories from fat	17.01 Kcal
		% Daily Value*
Total Fat	1.89g	6%
Sodium	235.42mg	19%
Potassium	184.51mg	8%
Total Carbs	3.59g	2%
Sugars	0.29g	2%
Dietary Fiber	0.56g	4%
Protein	1.16g	5%
Vitamin C	30.9mg	101%
Vitamin A	0.2mg	14%
Iron	0.5mg	5%
Calcium	40.8mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

1.5

Points
2

PointsPlus

Good Points

low calorie,
low fat,
saturated fat free,
cholesterol free,
sugar free

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