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
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