Healthy Bean Soup With Kale Receita

Boost your health with this vibrant and flavorful Healthy Bean Soup! Packed with antioxidants, lutein (a whopping 7mg per serving!), and delicious veggies, this recipe is quick, easy, and incredibly satisfying. Each spoonful delivers a powerful dose of nutrients to combat aging, support healthy vision, and promote overall well-being. We've added canned carrots for extra texture and a boost of sweetness, making this soup even more irresistible. Perfect for a healthy weeknight meal or a hearty weekend lunch!

Preparo 15 min

Cozimento 22 min

Calorias 214.6 kcal

Proteína 23g

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A equipe de cozinha da Forktionary

Adaptada de Food.com e testada e padronizada pela Forktionary.

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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Como fazer 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

Carbs

12g

Recipe Categories (Choose a category and find related recipes!)

Soups, Stews & Chilis Main Courses Lunch Main Dish / Dinner Vegetarian Proteins Bean & Lentil Recipes American Healthy Vegetarian Gluten Free Fall Recipes One Pot Meals 30 Minutes Or Less

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Perguntas frequentes

Quanto tempo leva para fazer Healthy Bean Soup With Kale?

Healthy Bean Soup With Kale leva cerca de 37 minutos do início ao fim — aproximadamente 15 minutos de preparo e 22 minutos de cozimento.

Quantas calorias tem Healthy Bean Soup With Kale?

Healthy Bean Soup With Kale tem aproximadamente 214.6 calorias por porção, com cerca de 23 g de proteína, 12 g de carboidratos e 5 g de gordura.

De quais ingredientes preciso para Healthy Bean Soup With Kale?

Os principais ingredientes de Healthy Bean Soup With Kale são Olive Oil, Garlic Cloves, Yellow Onion, Kale, Chicken Broth, Cannellini Beans. Veja a lista completa com as medidas acima.