Kale and Sweet Potato Soup - 28g Carbs, 5g Fiber
From: Taste of Home October/November 2004, p9
If you're looking for a healthier dish with a difference, try this recipe
from Tamar Holmes of San Diego, California. White kidney beans, sweet
potatoes, kale and plenty of garlic flavor this brothy blend. "It's the
perfect winter soup and has soothed me through many a cold," Tamar notes.
"It's a cinch to make, too."
Servings: 8
Prep: 15 min
Cook: 30 min
1 large onion, chopped
3 1/2 tsp Italian seasoning
2 tsp olive oil
3 (14 1/2 oz cans) vegetable broth
2 (15 oz cans) white kidney or cannellini beans, rinsed and drained
1 lb sweet potatoes, peeled and cubed
12 garlic cloves, minced
5 cups chopped fresh kale
1/2 tsp salt
1/4 tsp pepper
In a large saucepan or Dutch oven, saute onion and Italian seasoning
in oil until onion is tender.
Stir in the broth, beans, sweet potatoes and kale. Bring to a boil.
Reduce heat; simmer, uncovered for 10 minutes. Stir in the garlic,
salt and pepper. Simmer 10-15 minutes longer or until potatoes are
tender.
Yield: 2 quarts
Servings: 8
Serving Size: 1 cup
Nutrition per Serving:
150 Calories, 2g Fat (Trace Saturated Fat), 0 Cholesterol, 836g Sodium,
28g Carbs, 5g Fiber, 6g Protein
Diabetic Exchanges: 2 starch
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