White Bean Soup with Kale and Winter Squash |
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Prep Time: 30 Minutes Cook Time: 36 Minutes |
Ready In: 66 Minutes Servings: 11 |
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This is the quintessential healthy soup. It's chock-full of antioxidants and fiber from colorful veggies, beans, and dark leafy greens. If you're on a reduced-sodium diet, omit the salt for a sodium value of 391 milligrams. You can freeze this soup in an airtight container for up to 1 month. Ingredients:
1 pound kale |
2 teaspoons olive oil |
1 cup chopped onion (1 medium) |
1/2 cup chopped celery (1 large stalk) |
2 garlic cloves, minced |
6 cups fat-free, less-sodium chicken broth |
3 1/4 cups peeled, seeded, and chopped butternut squash (1 small) |
1 cup chopped carrot (2 large) |
1/3 cup no-salt-added tomato paste |
1/2 teaspoon salt |
1/2 teaspoon dried thyme leaves |
1 (15.5-ounce) can cannellini beans, rinsed and drained |
1 (14.5-ounce) can no-salt-added diced tomatoes, un-drained |
1/4 teaspoon freshly ground black pepper |
Directions:
1. Remove and discard stems from kale. Coarsely chop leaves to equal 6 cups, reserving any remaining kale for another use. Wash chopped kale thoroughly in cold water. Drain well, and set aside.
2. Heat olive oil in a large Dutch oven over medium-high heat. Add onion, celery, and garlic; sauté 5 minutes or until vegetables begin to soften. Add chopped kale, broth, and next 7 ingredients. Bring to a boil. Cover, reduce heat, and simmer 25 minutes or until vegetables are tender. Stir in pepper.
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