Bean Soup With Kale

Healthy Lunch - Lunch

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

Brief

Servings: 8

Yield: 8 servings

Bean Soup With Kale

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

Cranberry and Cilantro Quinoa Salad

Lunch

Directions

Step 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.

Nutritional Information

Bean Soup With Kale

Servings Per Recipe:8

Calories: 182.3

% Daily Value *

Protein: 11g 22%

Carbohydrates: 31g 10%

Dietary Fiber: 7.3g 29%

Sugars: 1.8g

Fat: 2.5g 4%

Saturated Fat: 0.4g 2%

Vitamin A Iu: 6067.6IU 121%

Niacin Equivalents: 3.3mg 26%

Vitamin B6: 0.3mg 18%

Vitamin C: 65.5mg 109%

Folate: 97.8mcg 25%

Calcium: 160.8mg 16%

Iron: 4.8mg 27%

Magnesium: 77mg 28%

Potassium: 885.9mg 25%

Sodium: 220.4mg 9%

Thiamin: 0.2mg 18%

Calories From Fat: 22.9

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Nutrition information is provided for reference only. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.