Tuscan White Bean Kale Soup
User Reviews
5
6 reviews
Excellent
-
Prep Time
20 mins
-
Cook Time
30 mins
-
Servings
6
-
Calories
205 kcal
-
Course
Soup
Tuscan White Bean Kale Soup
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With a bright fresh flavor, this Tuscan White Bean Kale Soup is a simple soup that's easy, healthy and delicious all year round.
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Ingredients
- 3 celery about 1 cup after chopping, stalks
- 3 carrot about 1 cup after chopping
- 1 onion
- 1-2 Tablespoons olive oil
- 3 cloves garlic peeled and minced
- 1 teaspoon basil dried
- 1 teaspoon oregano dried
- 1 rosemary chopped, optional, fresh sprig
- Pinch cayenne pepper optional
- 4 cups tomato 2 15 ounce cans or home chopped, chopped
- 1 kale chopped, about 2 cups chopped, bunch
- 3 cups vegetable broth or chicken broth
- 3 cups White beans 2 15 ounce cans, drained
- salt black pepper to taste
Instructions
- Mince the celery, carrots, and onion until finely chopped (about ¼ inch pieces).
- In a large Dutch Oven or Stockpot, heat oil until hot then add minced celery, carrots and onion. Cook on medium, stirring regularly, until fragrant, about 10-15 minutes. If the vegetables start to brown, turn down the heat. Add garlic and cook, stirring for about 30 seconds.
- Stir in spices, then add remaining ingredients except one can of beans. Mash that can of beans (I used the food processor), then stir it in for thickness.
- Simmer for 20-30 minutes until kale is tender and flavors have blended. Taste and adjust salt and pepper.
- Serve hot.
Nutrition Information
Show Details
Calories
205kcal
(10%)
Carbohydrates
36g
(12%)
Protein
11g
(22%)
Fat
3g
(5%)
Saturated Fat
0.5g
(3%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
2g
(10%)
Sodium
733mg
(31%)
Potassium
981mg
(21%)
Fiber
9g
(36%)
Sugar
7g
(14%)
Vitamin A
6503IU
(130%)
Vitamin C
27mg
(30%)
Calcium
182mg
(18%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 205 kcal
% Daily Value*
| Calories | 205kcal | 10% |
| Carbohydrates | 36g | 12% |
| Protein | 11g | 22% |
| Fat | 3g | 5% |
| Saturated Fat | 0.5g | 3% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 733mg | 31% |
| Potassium | 981mg | 21% |
| Fiber | 9g | 36% |
| Sugar | 7g | 14% |
| Vitamin A | 6503IU | 130% |
| Vitamin C | 27mg | 30% |
| Calcium | 182mg | 18% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
6 reviews
Excellent
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