Fat Free Salad Dressing: {soups-salads-and-salad-dressings} Sweet Potato Kale Soup Recipe

Wednesday, January 2, 2013

{soups-salads-and-salad-dressings} Sweet Potato Kale Soup Recipe

Sweet Potato Kale Soup Recipe

If you're looking for a healthier dish with a difference, try this recipe from Tamar Holmes of San Diego, California. White kidney beans, sweet potatoes, kale and plenty of garlic flavor this brothy blend. "It's the perfect winter soup and has soothed me through many a cold," Tamar notes. "It's a cinch to make, too."

This recipe is:

Diabetic Friendly

    Prep: 15 min.
    Cook: 30 min.
    Yield: 8 Servings

Ingredients

    1 large onion, chopped
    3-1/2 teaspoons Italian seasoning
    2 teaspoons olive oil
    3 cans (14-1/2 ounces each) vegetable broth
    2 cans (15 ounces each) white kidney or cannellini beans, rinsed and drained
    1 pound sweet potatoes, peeled and cubed
    5 cups chopped fresh kale
    12 garlic cloves, minced
    1/2 teaspoon salt
    1/4 teaspoon pepper

Directions

    In a large saucepan or Dutch oven, saute onion and Italian seasoning in oil until onion is tender.
    Stir in the broth, beans, sweet potatoes and kale. Bring to a boil. Reduce heat; simmer, uncovered for 10 minutes. Stir in the garlic, salt and pepper. Simmer 10-15 minutes longer or until potatoes are tender. Yield: 8 servings (2 quarts).

Nutritional Analysis: One serving (1 cup) equals 150 calories, 2 g fat (trace saturated fat), 0 cholesterol, 836 mg sodium, 28 g carbohydrate, 5 g fiber, 6 g protein. Diabetic Exchanges: 2 starch.