Wednesday, January 2, 2013

{soups-salads-and-salad-dressings} Kale & Bean Soup Recipe

 

Kale & Bean Soup Recipe


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

This recipe is:

Diabetic Friendly





    Prep: 20 min.
    Cook: 70 min.
    Yield: 8 Servings


Ingredients

    2 medium onions, chopped
    2 cups cubed peeled potatoes
    1 tablespoon olive oil
    4 garlic cloves, minced
    1 bunch kale, trimmed and coarsely chopped
    3-1/2 cups vegetable broth
    1 can (28 ounces) diced tomatoes, undrained
    1-1/2 cups water
    1 teaspoon Italian seasoning
    1 teaspoon paprika
    1/2 teaspoon pepper
    1 bay leaf
    1 can (15 ounces) white kidney or cannellini beans, rinsed and drained


Directions

    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. Yield: 8 servings (2-1/2 quarts).

Nutritional Facts 1-1/4 cups equals 152 calories, 2 g fat (trace saturated fat), 0 cholesterol, 622 mg sodium, 29 g carbohydrate, 6 g fiber, 5 g protein. Diabetic Exchanges: 2 vegetable, 1 starch, 1 lean meat.



Originally published as Kale & Bean Soup in Country Woman February/March 2012, p43





             Beth Layman  :)


GH:Anna,Robert & Robin Scorpio(Drake) Fan Forever
My Scorpio-Devane-Drake Clan

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
Recent Activity:
Another Great Group of *~ Beth ~*
.

__,_._,___

No comments:

Post a Comment