White Bean and Kale Soup with Smoked Fish
User Reviews
5.0
33 reviews
Excellent
White Bean and Kale Soup with Smoked Fish
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This healthy white bean and kale soup gets an extra boost of flavor from smoked fish, and is a quick and easy dinner option.
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Ingredients
- 1 tablespoon olive oil
- 1 onion, diced
- 1 celery stalk, diced
- 1 carrot, diced
- 2 teaspoons smoked paprika
- 1 teaspoon red chili flakes
- 4 cups vegetable broth OR seafood stock
- 3 ounce cans white beans, drained (Great Northern, cannellini, and/or navy)
- 2 cups kale, loosely packed, destemmed + cut into small, bite-size pieces
- 3 ounces kippers (1 can), drained Or use another smoked fish
- ½ lemon, juiced
- salt to taste Amount needed will depend on how salty the broth is
Instructions
- Heat olive oil in a large soup pot over medium heat.
- Add onions, celery, carrot, paprika, and chili flakes. Cook until softened, about 6 minutes.
- Add broth and beans. Bring to a boil, and simmer 5 minutes.
- Optional (for thicker soup): Scoop about 2 cups of the soup (mostly beans and vegetables, along with a little broth) into a blender (or the basin of an immersion blender), and blend until creamy. Pour back into the pot.
- Add the kale to the pot, and stir.
- Flake the kippers apart with a fork, and add to the pot. Add the lemon juice. Simmer for about 10 minutes, and add additional salt to taste if desired. Serve immediately.
- Leftovers:Store in the refrigerator for up to 3 days.Freeze: Freeze for up to a month.
Notes
- Makes 6 small bowls of soup, or 4 large bowls.
Nutrition Information
Show Details
Calories
77kcal
(4%)
Carbohydrates
7g
(2%)
Protein
5g
(10%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
2g
Cholesterol
11mg
(4%)
Sodium
711mg
(30%)
Potassium
218mg
(6%)
Fiber
2g
(8%)
Sugar
3g
(6%)
Vitamin A
4784IU
(96%)
Vitamin C
28mg
(31%)
Calcium
106mg
(11%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6people
Amount Per Serving
Calories 77 kcal
% Daily Value*
| Calories | 77kcal | 4% |
| Carbohydrates | 7g | 2% |
| Protein | 5g | 10% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Cholesterol | 11mg | 4% |
| Sodium | 711mg | 30% |
| Potassium | 218mg | 5% |
| Fiber | 2g | 8% |
| Sugar | 3g | 6% |
| Vitamin A | 4784IU | 96% |
| Vitamin C | 28mg | 31% |
| Calcium | 106mg | 11% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
33 reviews
Excellent
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