Ingredientes para Healthy Bean Soup With Kale
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1/2 medium yellow onion, chopped
- 1 bunch kale (about 10 ounces)
- 3 cups chicken broth
- 3 cups canned cannellini beans (drained and rinsed)
- 1 (15 ounce) can sliced carrots, drained
- 1 (14 1/2 ounce) can diced tomatoes, undrained
- 1 teaspoon dried Italian herb seasoning
- salt and freshly ground black pepper, to taste
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon shredded Parmesan cheese
- crusty bread (for serving, optional)
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Cómo preparar Healthy Bean Soup With Kale
- Heat 2 tablespoons of olive oil in a large pot over medium heat.
- Add 2 cloves minced garlic and 1/2 medium yellow onion, chopped. Sauté until softened and translucent, about 5 minutes.
- Wash 1 bunch (about 10 ounces) of kale, leaving small droplets of water. Add to the pot and sauté for 15 minutes, stirring occasionally, until wilted and bright green.
- Add 3 cups vegetable broth (or chicken broth for non-vegetarian), 2 cups canned beans (drained and rinsed), 1 (15-ounce) can of sliced carrots (drained), 1 (14.5-ounce) can diced tomatoes (undrained), 1 teaspoon dried herbs (Italian seasoning recommended), salt, and pepper to taste.
- Bring to a simmer and cook for 5 minutes.
- In a blender or food processor, combine 1 cup reserved vegetable broth and 1 cup reserved canned beans until smooth.
- Stir the blended mixture into the soup to thicken.
- Simmer for an additional 15 minutes, or until flavors have melded.
- Ladle into bowls and garnish with 2 tablespoons chopped fresh parsley and 1 tablespoon shredded Parmesan cheese (optional).
- Serve hot with a slice of crusty bread for dipping. For an even heartier soup, add another can of beans!
Nutrition Information (Approximate per serving)
Sodium
32 g
Sugar
42g
Fat
3g
Carbs
12g
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30 Minutes Or Less Time To Make Course Main Ingredient Preparation Occasion Low Protein Healthy Lunch Main Dish Soups Stews Beans Vegetables Easy Potluck Fall Low Fat Picnic Winter Stove Top Dietary Low Cholesterol Seasonal Low Saturated Fat Low Calorie Low Carb Inexpensive Healthy 2 Low In Something Greens Brunch To Go Equipment Presentation Served Hot
