Guest guest Posted May 7, 2002 Report Share Posted May 7, 2002 * Exported from MasterCook * Bean Soup With Kale Recipe By : Eat Smart with Jean Carpenter, USA Weekend, May 3-5, 2002 Serving Size : 8 Preparation Time :0:00 Categories : Beans And Legumes Soups And Stews Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil or canola oil 8 large garlic cloves -- crushed or minced 1 medium yellow onion -- chopped 4 cups chopped raw kale (or 10 ounces frozen chopped kale thawed and squeezed to remove water) 4 cups low-fat low-sodium vegetable broth 30 ounces canned white beans -- undrained such as cannellini or navy -- (about 3 cups) 4 plum tomatoes -- chopped 2 teaspoons dried Italian herb seasoning (or 1 tsp. each dried thyme and rosemary) Salt and pepper -- to taste 1 cup chopped parsley Serves: 8. Each serving supplies 7 mg of lutein, a healthy dose for the day. 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. Nutrition: 133 calories, 10g protein, 2.4g fat (0.3g saturated), 6g fiber, 23g carbohydrates, 283mg sodium. - - - - - - - - - - - - - - - - - - Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You are posting as a guest. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.