CANNELLINI BEAN SOUP WITH KALE & CARROTS
This vegetarian Italian Cannellini Bean Soup recipe is healthy and made with kale and carrots in a tomato broth topped with Parmesan cheese.
Provided by Christine Rooney
Categories Soup
Time 45m
Number Of Ingredients 14
Steps:
- Mince 6 cloves of garlic, 1 onion (any color), and 1 jalapeno pepper (remove seeds and membranes for less heat).
- Roughly chop 2-3 packed cups of kale.
- Chop 4-5 large carrots into slices (yields 3-4 cups chopped chopped carrots). Feel free to peel the carrots if you like. If you do not peel the carrots be sure to wash and dry them thoroughly before chopping.
- Drain and rinse 2 15 oz. cans of cannellini beans (or canned beans of choice).
- Heat a cast iron Dutch oven or heavy bottom soup pan to medium-high on stove top. Add 2 Tbsp. olive oil.
- Once the oil is heated, add the minced garlic, onions, and jalapeno. Sauté for 2-3 minutes, stirring often.
- Add the chopped carrots to the pot along with 1/4 tsp. each kosher salt and pepper. Sauté for 8 minutes or so, stirring often. The carrots should be slightly softened at this point.
- Add 4 cups vegetable broth, 16 oz. crushed tomatoes, 2 tsp. Italian seasoning, 2 tsp. sugar (or sweetener of choice), 1/2 tsp. kosher salt and 1/4 tsp. pepper to the pot. Stir until combined.
- Bring to a boil and then reduce to a low boil. Cover and cook for 25-30 minutes on medium heat. The carrots should be soft and easily pierced with a knife by this point.
- Add the drained beans and the chopped kale to the soup. Stir and cook for another 2-3 minutes, uncovered, or until the kale has wilted a bit.
- Adjust salt, pepper, and sugar levels.
- Serve with freshly grated Parmesan if desired.
Nutrition Facts : Calories 136 kcal, ServingSize 2 cups, Carbohydrate 18 g, Protein 4 g, Fat 6 g, SaturatedFat 1 g, Cholesterol 3 mg, Sodium 1067 mg, Fiber 4 g, Sugar 10 g, UnsaturatedFat 5 g
SAVORY KALE, CANNELLINI BEAN, AND POTATO SOUP
I wanted to use some of the kale I froze for the winter, and have something healthy to bring to work for lunch this week, so I whipped up this soup, which is really quite good!
Provided by Chris&Kelly
Categories Soups, Stews and Chili Recipes Soup Recipes Vegetable Soup Recipes Kale Soup Recipes
Time 1h15m
Yield 6
Number Of Ingredients 15
Steps:
- Heat the olive oil in a large Dutch oven over medium heat; cook and stir the onion until softened and translucent, about 5 minutes. Stir in the carrot and garlic, and cook for 5 minutes more.
- Pour in the chicken broth, water, and white wine; stir in the potatoes, rosemary, sage, and thyme. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until the potatoes are tender, about 20 minutes. Add the cannelini beans, kale, chile pepper, and black pepper, and simmer, covered, for 30 more minutes.
Nutrition Facts : Calories 262 calories, Carbohydrate 38.8 g, Cholesterol 2 mg, Fat 5.4 g, Fiber 6.9 g, Protein 8.2 g, SaturatedFat 0.9 g, Sodium 245.2 mg, Sugar 4.2 g
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
KALE WITH CANNELLINI BEANS
I found this recipe in Deborah Madison's book Vegetarian Cooking for Everyone. I used it as part of a meal that i was creating that needed to contain 45 or fewer carbs. My guests, one of whom who does not like kale, loved the mixture of the beans and the kale and really enjoyed this dish. Next time, I might make some croutons to sprinkle on top of it as well to give it a bit of crunch.
Provided by Inspiritual
Categories Greens
Time 35m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Simmer the kale in salted water until tender, 7-10 minutes.
- Drain, reserving the cooking water, and chop the leaves.
- In a large skillet, saute the onion in the oil with the garlic, pepper flakes, and rosemary for about 3 minutes. Add the wine and cook until reduced to a syrupy sauce.
- Add the beans, kale, and enough of the cooking water to keep the mixture loose.
- Heat through, taste for salt and season with pepper and a dusting of Parmesan cheese.
Nutrition Facts : Calories 257.5, Fat 6.6, SaturatedFat 0.9, Sodium 80, Carbohydrate 37, Fiber 8.1, Sugar 1.3, Protein 12.5
VEGETARIAN CANNELLINI BEAN AND KALE SOUP
This is my vegetarian variation of the standard Italian zuppa di fagioli soup (of which there are hundreds). If you are looking for a hearty winter soup, this is the one for you!
Provided by dievillain
Categories Onions
Time 2h30m
Yield 4-6 serving(s)
Number Of Ingredients 15
Steps:
- Soak the beans overnight in cold water. Drain and rinse.
- Heat 3T of olive oil in a large dutch oven over medium heat. Add the onion, leek, celery, carrot, and garlic and cook for 10 minutes.
- Add half the rosemary, half the thyme, all of the parsley, all of the vegetable broth, and the chopped plum tomatoes with the juice from the can. When the mixture comes to a boil, add the dried beans. Lower the heat and simmer uncovered for 2 hours or until the beans are soft. If the soup gets too thick, add a little water to thin it.
- If you have a hand-held blender, process until about half of the beans are smooth. Otherwise transfer half of the soup to a blender and process. Pour the puree back into the soup pot, add salt and pepper to taste, and then add the chopped kale. Cook for another 20 minutes.
- Meanwhile in a microwave safe small bowl, add the remaining 3T olive oil, the rest of the chopped rosemary and thyme, and microwave on high for about 1 minute.
- When the soup is done, drizzle the olive oil mixture on top. Serve with a rustic bread and (if you eat cheese) plenty of parmesan.
- Note: When using dried beans, the cooking times can vary widely depending on how old the beans are. Younger beans might be done in an hour. Older beans could take 3 hours. So keep your eye on the soup!
- To substitute canned beans, use 1-15oz can of Cannellini Beans and 1-15oz can of Borlotti beans. You'll also need to adjust the cooking time: Simmer the soup for 20 minutes, puree, add the Kale, and simmer for another 20 minutes.
Nutrition Facts : Calories 333.6, Fat 21.2, SaturatedFat 2.9, Sodium 57.7, Carbohydrate 30.8, Fiber 9.3, Sugar 5.7, Protein 9
KALE AND CANNELLINI BEANS
Very simple & healthy!! Serve this over your choice of pasta or mashed potatoes for a lovely dinner. You can use any type of kale but Lacinato is what was called for here. Also if you don't have the leek sub onion or shallots...who cares :) I use home cooked beans but canned is listed for convienence.
Provided by Mindelicious
Categories One Dish Meal
Time 20m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- If you are serving over pasta cook according to package but reserve 2 cups of the pasta water.
- Saute garlic and leeks in olive oil over medium heat. Add red pepper flakes and salt. Be careful not to brown the garlic; it will be bitter if you do.
- Add kale and the drained and rinsed beans. Add reserved pasta water a bit at a time, just enough to have enough liquid for the kale to wilt and become tender. Be sure to taste the kale and bean mixture. Adjust seasoning as needed.
- Add drained cooked pasta directly to the bean and kale mixture. Add additional pasta water if the mixture is dry, and add more olive oil if desired.
Nutrition Facts : Calories 158.2, Fat 4.5, SaturatedFat 0.7, Sodium 922.2, Carbohydrate 23.7, Fiber 7.1, Sugar 2.9, Protein 7.5
TUSCAN CANNELLINI BEAN SOUP (VEGETARIAN)
I love this recipe because it is flavourful, satisfying and filling while being vegetarian and healthy. You also don't need any broth or bouillon which is great for those watching their sodium. It's from the cookbook, "Lucinda's Rustic Italian Kitchen" by Lucinda Scala Quinn. (She is also a co-host of the "Everyday Food" cooking series on PBS.)
Provided by blucoat
Categories Beans
Time 2h15m
Yield 8 serving(s)
Number Of Ingredients 12
Steps:
- Rinse beans well and place in a large pot. Cover with 4 quarts (or a little less than 4 litres) of water. Bring to a boil, cover and turn off the heat. Allow to soak for 1 hour.
- Place the olive oil, onions and garlic in a large heavy bottomed pot over medium heat. When the garlic begins to sizzle, after about 30 seconds, add the carrots and celery and continue to cook, stirring, for about 5 minute Stir in the tomatoes, basil and parsley and cook, stirring occasionally, for an additional 3 minute.
- Add 6 cups of the soaked beans, cover with 10 cups of cold water and stir to combine. Bring to a boil, reduce the heat and simmer, partially covered, until the beans are tender and creamy, at least 1 ½ but up to 2 ½ hours. Add water if necessary to achieve desired consistency; the soup should be thick. Add the salt halfway through the cooking.
- Serve with freshly grated Parmesan cheese and freshly black pepper and a drizzle of olive oil.
Nutrition Facts : Calories 287.1, Fat 5.8, SaturatedFat 0.8, Sodium 927.9, Carbohydrate 45.1, Fiber 17.6, Sugar 4.8, Protein 15.9
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