HEALTHY BEAN SOUP WITH KALE
We've all heard how anti-oxidants fight cancer, save eyesight, and prevent clogged arteries. Turns out lutein, a delicious 7 mg dose of which is supplied with each serving of this recipe, is even more beneficial than beta carotene. It delays lung aging and combats arthritis to boot! Who knew improving your health could be so quick and easy, and taste so good? Try it -- you'll see! P.S. Since I felt this lacked enough elements to chew on, I've been adding canned, sliced carrots (fast, easy & healthy!) for quite a while, and thought I'd update the recipe. Also, sometimes I add another can of beans, for the same reason. Glad so many of you have been enjoying this. There's a container in my frig right now - yum!
Provided by Barbara Steele
Categories Lunch/Snacks
Time 22m
Yield 8 serving(s)
Number Of Ingredients 12
Steps:
- In a large pot, heat olive oil.
- Add garlic and onion; saute until soft and the onion is transparent.
- Wash the kale, leaving small droplets of water. Saute, stirring, until wilted and a lovely emerald green, about 15 minutes.
- Add 3 cups of the broth, reserving 1 cup, 2 cups of the beans, reserving 1 cup, all of the carrots, tomatoes, herbs, salt and pepper.
- Simmer 5 minutes.
- In a blender or food processor, mix the reserved beans and broth until smooth.
- Stir into the soup to thicken it nicely.
- Simmer 15 more minutes.
- Ladle into bowls; sprinkle with chopped parsley and shredded parmesan.
- Serve with a nice loaf of crusty bread to soak up all the yummy broth!
- For Vegetarian use the vegetable broth.
KALE SOUP
This is a combination of several Kale soup recipes I looked at, then modified to be in keeping with my Nutritarian eating style. The end result is a delicious soup with lots of flavor and healthy vegetables. It makes a big batch so there is plenty to freeze or eat another day. You can reduce prep time by using pre-chopped or frozen kale, frozen onion and mushrooms and jarred garlic.....For each can of low sodium broth, I substitute 2 cups water, 1 tablespoon VegiZest (from drfuhrman.com) and 1/8 teaspoon salt (optional).
Provided by Anne Sainz
Categories Greens
Time 1h45m
Yield 10 serving(s)
Number Of Ingredients 13
Steps:
- Remove the center stem from the kale and discard. Wash and chop kale leaves and set aside. If you don't know how to remove the stems from kale, Google: remove kale stems.
- Prepare garlic, onion and mushrooms and set aside.
- In a blender or food processor, puree 1 can of broth and 1 can of beans until smooth.
- Combine puree, kale, garlic, onion, mushrooms, remaining broth, beans, tomatoes and seasonings in a large soup pot (at least 6 quarts).
- Bring to a boil on moderately high heat, stirring frequently to prevent sticking or burning on the bottom.
- Reduce heat and simmer 30-45 minutes, stirring occasionally.
Nutrition Facts : Calories 136.4, Fat 0.7, SaturatedFat 0.1, Sodium 24.4, Carbohydrate 26.2, Fiber 5.9, Sugar 2.3, Protein 8.5
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
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
SPICY PARMESAN GREEN BEANS AND KALE
Provided by Giada De Laurentiis
Categories side-dish
Time 25m
Yield 6 servings
Number Of Ingredients 11
Steps:
- Warm the olive oil in a large, heavy saute pan over medium-high heat. Add the onions and cook until translucent, about 4 minutes. Add the mushrooms, green beans, salt, and pepper and cook for 2 minutes. Add the wine and continue cooking until the green beans are almost tender, about 5 minutes. Add the red pepper flakes and the kale and continue cooking until the kale has wilted, about 4 to 5 minutes. Add the lemon juice and the Parmesan cheese. Toss to coat and serve immediately.
Nutrition Facts : Calories 138 calorie, Fat 8 grams, SaturatedFat 2 grams, Cholesterol 1 milligrams, Sodium 830 milligrams, Carbohydrate 15 grams, Fiber 4 grams, Protein 5 grams, Sugar 5 grams
CREAMY GREEN BEAN SOUP
Creamy green bean soup my mother always made from fresh green beans out of the garden!
Provided by mindis
Categories Soups, Stews and Chili Recipes Soup Recipes Vegetable Soup Recipes
Time 1h
Yield 8
Number Of Ingredients 8
Steps:
- Place the water, ham, green beans, potatoes, and onions into a large saucepan or soup pot, bring to a boil, and reduce heat to medium-low. Simmer until the ham and vegetables are very tender, about 45 minutes. Skim off any excess fat. Pour in the cream, season to taste with salt and pepper, and serve.
Nutrition Facts : Calories 466.6 calories, Carbohydrate 20.3 g, Cholesterol 104.3 mg, Fat 32.2 g, Fiber 4.1 g, Protein 24.4 g, SaturatedFat 14.4 g, Sodium 1775.5 mg, Sugar 3.7 g
BEANS AND GREENS SOUP
Make and share this Beans and Greens Soup recipe from Food.com.
Provided by Cindy Hartlin
Categories Vegetable
Yield 8 serving(s)
Number Of Ingredients 10
Steps:
- Heat olive oil, sausage, carrot, celery, onion and garlic in a large
- frying pan over medium heat. Stir frequently to break up sausage meat, and cook until meat is no longer pink.
- Add chicken broth and chickpeas; cover and cook for 10 minutes to blend flavors.
- Remove 4 cups soup and puree in a blender or food processor until smooth.
- Return to saucepan, stirring to blend.
- Add spinach and cayenne. Simmer 5 minutes, or until spinach is soft.
Nutrition Facts : Calories 247.7, Fat 9.6, SaturatedFat 2.7, Cholesterol 11.8, Sodium 1129, Carbohydrate 27, Fiber 5.3, Sugar 1.8, Protein 13.3
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