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