:max_bytes(150000):strip_icc()/9278914-efc8d7304e6c4203a6188423dd047d6b.jpg)
This white bean and kale soup supplies 7mg of lutein per serving, a healthy dose for the day.
Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion, chopped
- 8 large garlic cloves, crushed or minced
- 4 cups chopped raw kale
- 4 cups low-fat, low-sodium chicken or vegetable broth, divided
- 2 (15 ounce) cans white beans, such as cannellini or navy, undrained and divided
- 4 plum tomatoes, chopped
- 2 teaspoons dried Italian herb seasoning
- salt and pepper to taste
- 1 cup chopped parsley
Directions
Step 1
Heat olive oil in a large pot over medium-high heat. Cook and stir onion and garlic in hot oil until soft. Add kale; cook and stir until wilted. Add 3 cups broth, 2 cups beans, tomatoes, herb seasoning, salt, and pepper; bring to a boil, then reduce heat and simmer for 5 minutes.
Step 2
Mix remaining beans and broth in a blender or food processor until smooth. Stir into soup to thicken, then simmer for 15 minutes. Ladle into bowls; sprinkle with parsley to serve.
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 8 | |
| Calories 131 | |
| % Daily Value * | |
| Total Fat2g | 3% |
| Saturated Fat0g | 2% |
| Cholesterol0mg | 0% |
| Sodium120mg | 5% |
| Total Carbohydrate21g | 8% |
| Dietary Fiber5g | 19% |
| Total Sugars2g | |
| Protein8g | |
| Vitamin C27mg | 133% |
| Calcium98mg | 8% |
| Iron3mg | 19% |
| Potassium595mg | 13% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Powered by the ESHA Research Database ? 2018, ESHA Research, Inc. All Rights Reserved
source by allrecipe
:max_bytes(150000):strip_icc()/7967799_Real-Lasagna-Soup_Chef-John_2x1-e43f4600050549e2aaf05b5361345e5f.jpg)
:max_bytes(150000):strip_icc()/7554356-southern-baked-beans-mfs-step7-1x2-2116-c3533deab6f344bbab6f4b012408363c.jpg)
:max_bytes(150000):strip_icc()/7508186ProvencalWhiteBeanslutzflcat2x1-1b8e7da4b8f749e7a9afc060382d831e.jpg)
:max_bytes(150000):strip_icc()/1674529027IP20Dump20and20Go20720Can20Soup-2000-2df8e327122d4cfb963ed68989db44a7.jpg)
:max_bytes(150000):strip_icc()/8538309-Sauteed-Lacinato-Kale-2x1-1-bbacde6b04664be1bdddc93600739f09.jpg)
Leave feedback about this