BLACK BEAN AND KALE SOUP
Provided by Katie Lee Biegel
Categories main-dish
Time 40m
Yield 6 to 8 servings
Number Of Ingredients 7
Steps:
- In a Dutch oven, heat the olive oil over medium heat. Add the onion and saute until tender and translucent, 7 to 8 minutes. Stir in the garlic and cook 1 minute. Add the broth, beans (do not drain) and kale. Bring to a low boil, reduce to a simmer, cover and cook until heated through, about 25 minutes.
- Serve with sour cream, shredded cheese and diced avocado, if desired.
KALE & BEAN SOUP
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
Provided by Taste of Home
Categories Lunch
Time 1h30m
Yield 8 servings (2-1/2 quarts).
Number Of Ingredients 13
Steps:
- 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.
Nutrition Facts : Calories 152 calories, Fat 2g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 622mg sodium, Carbohydrate 29g carbohydrate (7g sugars, Fiber 6g fiber), Protein 5g protein. Diabetic Exchanges
BEAN SOUP WITH KALE
Each serving supplies 7mg of lutein, a healthy dose for the day.
Provided by Ben S.
Categories Soups, Stews and Chili Recipes Soup Recipes Beans and Peas
Yield 8
Number Of Ingredients 10
Steps:
- In a large pot, heat olive oil. Add garlic and onion; saute until soft. Add kale and saute, stirring, until wilted. Add 3 cups of broth, 2 cups of beans, and all of the tomato, herbs, salt and pepper. Simmer 5 minutes. In a blender or food processor, mix the remaining beans and broth until smooth. Stir into soup to thicken. Simmer 15 minutes. Ladle into bowls; sprinkle with chopped parsley.
Nutrition Facts : Calories 182.3 calories, Carbohydrate 31 g, Fat 2.5 g, Fiber 7.3 g, Protein 11 g, SaturatedFat 0.4 g, Sodium 220.4 mg, Sugar 1.8 g
QUICK TOMATO, WHITE BEAN AND KALE SOUP
A hearty bean soup does not always require hours on the stove. Using the canned variety cuts the cook time down drastically for this colorful recipe, which takes no more than an hour start to finish. You can save even more time by tackling some prep while starting to sauté the soup.
Provided by Martha Rose Shulman
Categories dinner, weekday, soups and stews, main course
Time 55m
Yield Serves 4 to 6
Number Of Ingredients 16
Steps:
- Heat the olive oil over medium heat in a large, heavy soup pot and add the onion, carrot, and celery and a pinch of salt. Cook, stirring often, until the vegetables are tender, about 8 minutes. Add the garlic and cook, stirring, until fragrant, about 30 seconds. Stir in the tomatoes and juice from the can, add another pinch of salt and cook, stirring often, for 5 to 10 minutes, until the tomatoes have cooked down slightly.
- Add the water, tomato paste, oregano, potato, and salt to taste. Bring to a boil, add the bouquet garni, cover and simmer 10 to 15 minutes, until the potatoes are just about tender.
- Add the kale and simmer another 10 minutes, until the kale and potatoes are tender and the soup is fragrant. Taste, adjust salt, and add pepper. Stir in the beans and heat through for 5 minutes. Serve, sprinkling some Parmesan over each bowl.
Nutrition Facts : @context http, Calories 180, UnsaturatedFat 2 grams, Carbohydrate 32 grams, Fat 3 grams, Fiber 8 grams, Protein 9 grams, SaturatedFat 0 grams, Sodium 1139 milligrams, Sugar 5 grams
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