Bean Soup With Kale recipe

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Ingredients

1 tablespoon olive oil or canola oil
8 large garlic cloves, crushed or minced
1 medium yellow onion, chopped
4 cups chopped raw kale
4 cups low-fat, low-sodium chicken or vegetable broth
2 (15 ounce) cans white beans, such as cannellini or navy, undrained
4 plum tomatoes, chopped
2 teaspoons dried Italian herb seasoning
Salt and pepper to taste
1 cup chopped parsley

Nutrition Info

182.3 calories
carbohydrate: 31 g
cholesterol: : -
fat: 2.5 g
fiber: 7.3 g
protein: 11 g
saturatedFat: 0.4 g
servingSize: -
sodium: 220.4 mg
sugar: 1.8 g
transFat: : -
unsaturatedFat: : -

Directions

  1. In a large pot, heat olive oil. Add garlic and onion, saute until soft. Add kale and saute, stirring, until wilted. Add 3 cups of broth, 2 cups of beans, and all of the 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 chopped parsley.

Recipe Yield

8 servings

Recipe Note

Each serving supplies 7mg of lutein, a healthy dose for the day.

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