Kale & Bean Soup
TOTAL TIME: Prep: 20 min. Cook: 70 min.
YIELD: 8 servings (2-1/2 quarts).
Chock-full of veggies, this soup soothes both the body and the spirit. The kale is packed with nutrients, including omega-3s, and the beans add a natural creaminess. —Beth Sollars, Delray Beach, Florida
Ingredients
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2 medium onions, chopped
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2 cups cubed peeled potatoes
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1 tablespoon olive oil
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4 garlic cloves, minced
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1 bunch kale, trimmed and coarsely chopped
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3-1/2 cups vegetable broth
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1 can (28 ounces) diced tomatoes, undrained
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1-1/2 cups water
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1 teaspoon Italian seasoning
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1 teaspoon paprika
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1/2 teaspoon pepper
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1 bay leaf
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1 can (15 ounces) cannellini beans, rinsed and drained
Directions
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1.
In a Dutch oven, saute onions and potatoes in oil until tender. Add garlic; cook 1 minute longer. Stir in the kale, broth, tomatoes, water, Italian seasoning, paprika, pepper and bay leaf. Bring to a boil. Reduce heat; cover and simmer for 50-60 minutes or until kale is tender.
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2.
Cool slightly. Discard bay leaf. In a blender, process 3 cups soup until smooth. Return to pan; add beans and heat through.
Nutrition Facts
1-1/4 cups: 152 calories, 2g fat (0 saturated fat), 0 cholesterol, 622mg sodium, 29g carbohydrate (7g sugars, 6g fiber), 5g protein. Diabetic Exchanges: 2 vegetable, 1 starch, 1 lean meat.
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