Soups, Stews and Chili Recipe ⇾ Bean Soup With Kale

Each serving supplies 7mg of lutein, a healthy dose for the day.

Ingredients

• 1 tablespoon olive oil or canola oil
• 8 large garlic cloves, crushed or minced
• 1 medium yellow onion, chopped
• 4 cups chopped raw kale
• 4 cups low-fat, low-sodium chicken or vegetable broth
• 2 (15 ounce) cans white beans, such as cannellini or navy, undrained
• 4 plum tomatoes, chopped
• 2 teaspoons dried Italian herb seasoning
• Salt and pepper to taste
• 1 cup chopped parsley

Cooking Directions

1. 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

• calories182.3
• carbohydrateContent31 g
• fatContent2.5 g
• fiberContent7.3 g
• proteinContent11 g
• saturatedFatContent0.4 g
• sodiumContent220.4 mg
• sugarContent1.8 g