Bean Soup with Kale

A yummy hearty soup for fall and winter from my friend Laurel. Each serving supplies a healthy dose of lutein for the day.

Bean Soup with Kale
Bean Soup with Kale

PREP TIME

20

minutes

TOTAL TIME

40

minutes

SERVINGS

8

servings

PREP TIME

20

minutes

TOTAL TIME

40

minutes

SERVINGS

8

servings

Ingredients

  • 4-8

    cloves of garlic, crushed or minced

  • 1

    med onion chopped

  • 4

    cups chopped raw kale

  • 4

    cups low fat, low sodium chicken or vegetable broth

  • 2

    15 oz. cans white beans such as cannellini or navy beans, about 3 cups

  • 4

    plum tomatoes, chopped

  • 2

    tsp. italian herb seasoning(or 1 tsp. each thyme and rosemary)

  • salt and pepper

  • 1

    cup chopped fresh parsley

  • You could add a cooked chicken breast chopped in bite size pieces as well.

Directions

In a large pot heat olive oil. Add garlic and onion, saute until soft. Add 3 cups of broth, 2 cups of beans and all of 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 parsley. 133 calories, 10 g protein 24 g fat (.3 saturated) 6 g fiber 23 g carbohydrates 283 g sodium

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