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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (411g) Recipe makes 8 servings |
||
| Calories 237 | ||
| Calories from Fat 28 | (12%) | |
| Amount Per Serving | %DV | |
| Total Fat 3.2g | 4% | |
| Saturated Fat 0.6g | 2% | |
| Monounsaturated Fat 1.6g | ||
| Polyunsaturated Fat 0.7g | ||
| Trans Fat 0.0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 622mg | 25% | |
| Potassium 1171mg | 33% | |
| Total Carbohydrate 39.6g | 13% | |
| Dietary Fiber 9.3g | 37% | |
| Sugars 5.1g | ||
| Protein 15.2g | 30% | |
Ingredients
- 1 tablespoon olive oil
- 8 garlic cloves, minced
- 1 medium yellow onion, chopped
- 4 cups raw kale, chopped (be sure to remove the spiny sections, there won't be many, but those that remain will be tough)
- 4 cups chicken broth or vegetable broth, divided
- 2 (15 ounce) cans cannellini beans or navy beans, undrained, split
- 1 (28 ounce) can diced tomatoes
- 2 teaspoons Italian herb seasoning
- salt and pepper
- 1 cup chopped parsley
- shredded parmesan cheese
Directions
1
In a large pot, heat olive oil.2
Add garlic and onion; saute until soft and the onion is transparent.3
Wash the kale, leaving small droplets of water. Saute, stirring, until wilted and a lovely emerald green, about 15 minute.4
Add 3 cups of the broth, reserving 1 cup, 2 cups of the beans, reserving 1 cup, all of the tomatoes, herbs, salt and pepper.5
Simmer 5 minutes.6
In a blender or food processor, mix the reserved beans and broth until smooth.7
Stir into the soup to thicken it nicely.8
Simmer 15 more minutes.9
Ladle into bowls; sprinkle with chopped parsley and shredded parmesan.10
Serve with a nice loaf of crusty bread to soak up all the yummy broth!11
For Vegetarian use the vegetable broth.
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- Course > Lunch/Snacks
- Course > Main Dish
- Course > Soups
- Main Ingredient > Vegetables > Greens
- Main Ingredient > Beans
- Preparation > Time to Make > < 30 mins
- Preparation > Simple
- Preparation > Inexpensive
- Preparation > Equipment > Stove Top
- Preparation > Presentation > Served Hot
- Occasion > Seasonal > Fall
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Featured Reviews for This Recipe
From: Chifoodie
On Jun 30, 2009
Just cooked kale for the first time after picking it up at the farmer's market today. This soup is delicious and didn't take much time at all! The perfect blend of healthy and hearty--it's a great meal for any night.
From: Chef #1291156
On Jun 9, 2009
Very good! I used garbanzo beans and fire roasted diced tomatoes. I used 1 tsp each of thyme and rosemary instead of the Italian herb seasoning. Also, I put in a dash of cayenne pepper which really gave it a deeper flavor. The fresh parsley was overkill, though. The soup was even better the next day. Yum!
From: yogi
On Apr 22, 2003
Excellent soup! The blended bean/broth mixture makes this nice and thick and the spices, onion, and garlic give it so much flavor. Just perfect!! You caught my eye with the health benefits of lutein in the tomato, but this is soooo delicious too. And kale is in the cabbage family which makes it a cancer preventative. One serving has all the adult daily requirement of vitamins A & C! Very easy to put together. I used great northern beans, and only one can because that's all I had. Topped it with a dash of cayenne and Nutritional Yeast 'Parmesan' Nutritional Yeast 'Parmesan'. Thanks for my fabulous lunch today, Barbara!
From: Chef #174373
On Nov 19, 2004
We used the vegetable broth and 3 cans of the new Rotel "bold" Italian diced tomatoes which have green chiles and Italian spices in them. This gave it a really nice kick without being too hot. This will made often at our house.
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