Two Bean Soup with Kale - 30.5g Carbs, 9.2g Fiber
From: Cooking Light, OCTOBER 2009
This hearty vegetarian soup warms up chilly nights. Use any type of
canned beans you happen to have on hand, and add rotisserie chicken
or Italian sausage for a heftier dish, if you prefer.
Preparation Time: 30 min
Servings: 6
Serving size: about 1 1/4 cups
3 Tbsp olive oil
1 cup chopped onion
1/2 cup chopped carrot
1/2 cup chopped celery
1/2 tsp salt, divided
2 garlic cloves, minced
4 cups organic vegetable broth (such as Emeril's), divided
7 cups stemmed, chopped kale (about 1 bunch)
2 (15oz can) no-salt-added cannellini beans, rinsed, drained, and divided
1 (15oz can) no-salt-added black beans, rinsed and drained
1/2 tsp freshly ground black pepper
1 Tbsp red wine vinegar
1 tsp chopped fresh rosemary
1. Heat a large Dutch oven over medium-high heat. Add olive oil to pan;
swirl to coat. Add onion, carrot, and celery, and saute 6 minutes or
until tender. Stir in 1/4 teaspoon salt and garlic; cook 1 minute. Stir
in 3 cups vegetable broth and kale. Bring to a boil; cover, reduce heat,
and simmer 3 minutes or until kale is crisp-tender.
2. Place half of cannellini beans and remaining 1 cup vegetable broth
in a blender or food processor; process until smooth. Add pureed bean
mixture, remaining cannellini beans, black beans, and pepper to soup.
Bring to a boil; reduce heat, and simmer 5 minutes. Stir in remaining
1/4 teaspoon salt, vinegar, and rosemary.
Servings: 6
Serving size: about 1 1/4 cups
250 Calories, 10.4g Fat, 1.4g Sat, 5.5g Mono, 2.2g Poly, 0mg Cholesterol,
593mg Sodium, 189mg Calcium, 30.5g Carbs, 9.2g Fiber, 11.8g Protein,
3.8mg Iron
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