Bean Soup with Kale
By wso
A yummy hearty soup for fall and winter from my friend Laurel. Each serving supplies a healthy dose of lutein for the day.
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.
Details
Servings 8
Preparation time 20mins
Cooking time 40mins
Preparation
Step 1
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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