Bean Soup With Kale

Bean Soup With Kale

by Lorena Suarez 2 years ago
4.8 (10)
182.3 kcal
31 g carbs
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Description

Each serving supplies 7mg of lutein, a healthy dose for the day.

Ingredients
  • 1 tablespoon olive oil or canola oil
  • 8 large garlic cloves, crushed or minced
  • 1 medium yellow onion, chopped
  • 4 cups chopped raw kale
  • 4 cups low-fat, low-sodium chicken or vegetable broth
  • 2 (15 ounce) cans white beans, such as cannellini or navy, undrained
  • 4 plum tomatoes, chopped
  • 2 teaspoons dried Italian herb seasoning
  • Salt and pepper to taste
  • 1 cup chopped parsley
Directions
  1. 1. 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
serving: 8 servings
calories: 182.3 kcal
carbohydrates: 31 g
protein: 11 g
saturated fat: 0.4 g
sodium: 220.4 mg
fiber: 7.3 g
sugar: 1.8 g