Healthy Bean Soup With Kale Food
HEALTHY BEAN SOUP WITH KALE
We've all heard how anti-oxidants fight cancer, save eyesight, and prevent clogged arteries. Turns out lutein, a delicious 7 mg dose of which is supplied with each serving of this recipe, is even more beneficial than beta carotene. It delays lung aging and combats arthritis to boot! Who knew improving your health could be so quick and easy, and taste so good? Try it -- you'll see! P.S. Since I felt this lacked enough elements to chew on, I've been adding canned, sliced carrots (fast, easy & healthy!) for quite a while, and thought I'd update the recipe. Also, sometimes I add another can of beans, for the same reason. Glad so many of you have been enjoying this. There's a container in my frig right now - yum!
Provided by Barbara Steele
Categories Lunch/Snacks
Time 22m
Yield 8 serving(s)
Number Of Ingredients 12
Steps:
- In a large pot, heat olive oil.
- Add garlic and onion; saute until soft and the onion is transparent.
- Wash the kale, leaving small droplets of water. Saute, stirring, until wilted and a lovely emerald green, about 15 minutes.
- Add 3 cups of the broth, reserving 1 cup, 2 cups of the beans, reserving 1 cup, all of the carrots, tomatoes, herbs, salt and pepper.
- Simmer 5 minutes.
- In a blender or food processor, mix the reserved beans and broth until smooth.
- Stir into the soup to thicken it nicely.
- Simmer 15 more minutes.
- Ladle into bowls; sprinkle with chopped parsley and shredded parmesan.
- Serve with a nice loaf of crusty bread to soak up all the yummy broth!
- For Vegetarian use the vegetable broth.
TUSCAN WHITE BEAN SOUP WITH HAM AND KALE
Make and share this Tuscan White Bean Soup With Ham and Kale recipe from Food.com.
Provided by IHeartBobert
Categories < 30 Mins
Time 30m
Yield 4-5 serving(s)
Number Of Ingredients 9
Steps:
- Heat oil in a large saucepan over medium-high heat. Add ham, onion and garlic and cook 3 minutes, until onion is tender.
- Add sage and cook 1 minute, until sage is fragrant.
- Add broth and beans and bring to a simmer. Reduce heat to medium-low and simmer 10 minutes.
- Add kale and cook 1 minute, until kale wilts.
- Season to taste with salt and pepper.
KALE & BEAN SOUP
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
Provided by Taste of Home
Categories Lunch
Time 1h30m
Yield 8 servings (2-1/2 quarts).
Number Of Ingredients 13
Steps:
- 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., Cool slightly. Discard bay leaf. In a blender, process 3 cups soup until smooth. Return to pan; add beans and heat through.
Nutrition Facts : Calories 152 calories, Fat 2g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 622mg sodium, Carbohydrate 29g carbohydrate (7g sugars, Fiber 6g fiber), Protein 5g protein. Diabetic Exchanges
BEAN SOUP WITH KALE
Each serving supplies 7mg of lutein, a healthy dose for the day.
Provided by Ben S.
Categories Soups, Stews and Chili Recipes Soup Recipes Beans and Peas
Yield 8
Number Of Ingredients 10
Steps:
- 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 Facts : Calories 182.3 calories, Carbohydrate 31 g, Fat 2.5 g, Fiber 7.3 g, Protein 11 g, SaturatedFat 0.4 g, Sodium 220.4 mg, Sugar 1.8 g
WHITE BEAN AND KALE SOUP
Simple and hearty soup made with fresh kale, white beans, and veggies. Easy to make and so flavorful.
Provided by Rena
Categories Soup
Time 40m
Number Of Ingredients 12
Steps:
- Heat the oil in a large pot over medium-high heat.
- Add the onion, garlic and saute for 2-3 minutes, or until the onion softens.
- Then, add the carrots and celery and cook for 4- 5 minutes, stirring often. Stir in the beans, tomato paste, sprinkle the seasonings, and add the bay leaves.
- Pour the broth and bring to a boil, then let the soup simmer for 15-20 minutes.
- Once the soup is done, remove it from heat. Use a potato masher to mash some of the beans, straight into the pot, for a creamier texture.
- Place back on the heat, add the kale or baby spinach and cook for 2 minutes more, or just until wilted.
- Discard the bay leaves and serve the soup warm!
Nutrition Facts : ServingSize 1 bowl, Calories 237 kcal, Carbohydrate 42 g, Protein 14 g, Fat 5 g, SaturatedFat 1 g, Sodium 1180 mg, Fiber 12 g, Sugar 4 g, UnsaturatedFat 4 g
TWO-BEAN SOUP WITH KALE
This hearty vegetarian soup warms up chilly nights. Use any type of canned beans you happen to have on hand, and add rotisserie chicken or Italian sausage for a heftier dish, if you prefer
Provided by bevbar
Categories < 60 Mins
Time 35m
Yield 9 cups, 6 serving(s)
Number Of Ingredients 11
Steps:
- Heat a large Dutch oven over medium-high heat. Add olive oil to pan; swirl to coat. Add onion, carrot, and celery, and sauté 6 minutes or until tender. Stir in 1/4 teaspoon salt and garlic; cook 1 minute. Stir in 3 cups vegetable broth and kale. Bring to a boil; cover, reduce heat, and simmer 3 minutes or until kale is crisp-tender.
- Place half of cannellini beans and remaining 1 cup vegetable broth in a blender or food processor; process until smooth. Add pureed bean mixture, remaining cannellini beans, black beans, and pepper to soup. Bring to a boil; reduce heat, and simmer 5 minutes. Stir in remaining 1/4 teaspoon salt, vinegar, and rosemary.
Nutrition Facts : Calories 318.2, Fat 8.6, SaturatedFat 1.3, Sodium 662.2, Carbohydrate 46.6, Fiber 15.7, Sugar 3.3, Protein 16.4
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