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Nutrition Facts
Serving Size 1 (522g) Recipe makes 8 servings
Calories 282
Calories from Fat 31		(11%)
Amount Per Serving		%DV
	Total Fat 3.5g	5%
	Saturated Fat 0.6g	3%
	Monounsaturated Fat 1.6g
	Polyunsaturated Fat 0.8g
	Trans Fat 0.0g
Cholesterol 0mg		0%
Sodium 699mg		29%
Potassium 1525mg		43%
Total Carbohydrate 50.2g		16%
	Dietary Fiber 12.4g	49%
	Sugars 10.1g
Protein 16.2g		32%
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Oct 22-28 2006

dicentra

Week of April 20, 2009

~Paula~

Healthy Bean Soup With Kale

Recipe #55796 | 22 min | 2 min prep | add private note

⁽⁸⁵⁾ RATE IT NOW Print Recipe

By: Barbara Steele
Mar 6, 2003

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!

SERVES 8 (change servings and units)

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
2 (15 ounce) cans sliced carrots, undrained
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 minutes.
4
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.
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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Featured Reviews for This Recipe

From: Chef #441443

On Feb 9, 2010

I had my doubts when I started with this recipe because it doesn't contain any meat. Initially the first day I thought it was okay, but seemed lacking flavor. After a day and night in the fridge that seemed to make all the difference. I couldn't stop eating it. I followed the recipe exactly but added a little tabasco and I used Italian stewed tomatoes. Will make again. Thank you.

0 people found this review helpful

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From: Chef #1387594

On Feb 3, 2010

This soup was really amazing. I never had Kale before and I really enjoyed it. Just make sure to cook it long enough so it's not bitter, taste as you go! I added black, canellini, and kidney beans and red peper flakes for some heat. I also used the canned tomatoes with chili's which I really enjoyed! i didn't pure anything and enjoyed the thinner broth! thanks for the recipe!!!

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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!

12 people found this review helpful

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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.

11 people found this review helpful

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