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Healthy Bean Soup With Kale

  • 22minutes
  • 214calories

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Source: www.food.comReport recipe

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Nutrition Info . . .

NutrientsProteins, Lipids, Cellulose
VitaminsA, B2, B3, B9, B12, C, P
MineralsCopper, Natrium, Chromium, Silicon, Calcium, Potassium, Magnesium, Sulfur, Phosphorus, Cobalt, Molybdenum

Ingredients Jump to Instructions ↓

  1. 1 tablespoon olive oil

  2. 8 garlic cloves , minced

  3. 1 medium yellow onion , chopped

  4. 4 cups raw kale , chopped (be sure to remove the spiny sections, there won't be many, but those that remain will be tough)

  5. 4 cups chicken broth or 4 cups vegetable broth , divided

  6. 2 (15 ounce) cans cannellini beans or 2 (15 ounce) cans navy beans , undrained, split

  7. 2 (15 ounce) cans sliced carrots , undrained

  8. 1 (28 ounce) can diced tomatoes

  9. 2 teaspoons Italian herb seasoning

  10. salt and pepper

  11. 1 cup chopped parsley

  12. shredded parmesan cheese

Instructions Jump to Ingredients ↑

  1. In a large pot, heat olive oil.

  2. Add garlic and onion; saute until soft and the onion is transparent.

  3. Wash the kale, leaving small droplets of water. Saute, stirring, until wilted and a lovely emerald green, about 15 minutes.

  4. Add 3 cups of the broth, reserving 1 cup, 2 cups of the beans, reserving 1 cup, all of the carrots, tomatoes, herbs, salt and pepper.

  5. Simmer 5 minutes.

  6. In a blender or food processor, mix the reserved beans and broth until smooth.

  7. Stir into the soup to thicken it nicely.

  8. Simmer 15 more minutes.

  9. Ladle into bowls; sprinkle with chopped parsley and shredded parmesan.

  10. Serve with a nice loaf of crusty bread to soak up all the yummy broth!

  11. For Vegetarian use the vegetable broth.

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