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Kale and White Bean Soup Recipe
Feb 03, 2012 @ 5:25 PM
Posted by
Daily Value: 37%
Servings: 6
High-Fiber, Low-Fat
Posted by
Nutrition
Cal/Serving: 743Daily Value: 37%
Servings: 6
High-Fiber, Low-Fat
| Fat | 7g | 11% |
| Saturated | 1g | 7% |
| Trans | 0g | 0% |
| Carbs | 130g | 43% |
| Fiber | 26g | 106% |
| Sugars | 9g | 0% |
| Protein | 45g | 89% |
| Cholesterol | 2mg | 1% |
| Sodium | 1056mg | 44% |
| Calcium | 550mg | 55% |
| Magnesium | 334mg | 83% |
| Potassium | 3131mg | 89% |
| Iron | 19mg | 104% |
| Zinc | 6mg | 43% |
| Vitamin A | 11636IU | 233% |
| Vitamin C | 93mg | 154% |
| Thiamin (B1) | 1mg | 68% |
| Riboflavin (B2) | 1mg | 32% |
| Niacin (B3) | 7mg | 33% |
| Vitamin B6 | 1mg | 39% |
| Folic Acid (B9) | 634µg | 159% |
| Vitamin E | 1mg | 4% |
| Vitamin K | 633µg | 791% |
| Fatty acids, total monounsaturated | 3g | 0% |
| Fatty acids, total polyunsaturated | 2g | 0% |
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Jane Bruce
I have a newfound love for kale. These days, I'm baking it into chips, adding it to pasta dishes, and even eating it in salads. But this was my first attempt at a kale soup — and it's delicious! The broth is simple and comforting, the kale is packed with nutrients, and the white beans add a richness and heartiness to the soup. Serve it with a piece of toasted bread and you have a perfect winter meal.
INGREDIENTS
- 1 tablespoon olive oil
- 1 clove garlic, minced
- 1 medium yellow onion, chopped
- Two 15-ounce cans cannellini beans, drained and rinsed
- 2 cups chicken stock
- 4 cups water
- 1 Parmesan rind
- 1 pound kale, stems and veins removed, chopped into 1/2-inch strips
- Salt and freshly ground black pepper, to taste
- Bread, toasted
- Parmesan cheese, grated
DIRECTIONS
In a large pot, heat the olive oil. Add the garlic and onion and cook until onion is softened, about 5 minutes.
Mash about ½ of the beans with a fork and add to the onions and garlic. Stir to combine. Add the chicken stock, water, and Parmesan rind and bring to a boil.
Once boiling, add the rest of the beans, the chopped kale, and season with salt and pepper, to taste. (The Parmesan and chicken stock have plenty of salt in them already, so be careful not to add too much extra salt.)
Reduce the heat to a simmer, partially covered, until the kale is tender, approximately 20 minutes.
Sprinkle grated Parmesan on toasted bread. Ladle soup into bowls and serve with the toast.
Recipe Details
Servings: 6
