Black Kale and White Bean Soup

11 50 493
Ingredients Minutes Calories
Prep Cook Servings
15 min 35 min 6
Black Kale and White Bean Soup
Health Rating
This healthy soup that's nourishing and loaded with fiber!

Ingredients


1 medium Red onion (diced)
4 clove(s) Garlic (minced)
1 tsp Rosemary, fresh (finely chopped)
250 gm Sausage, chorizo, pork and beef
2 tsp Extra virgin olive oil
2 can (19oz) Navy beans, canned (drained, rinsed)
3 3/4 cup Chicken broth (stock)
1 cup White wine
6 cup Black kale (1 bunch, chopped)
1/2 tsp Black pepper
1 dash Kosher salt

Instructions


1. On your cutting board prepare dice your red onion, mince the garlic, chop your rosemary and slice chorizo sausage into thin semi-circles.

2. Heat a pot or dutch oven over medium heat on your stovetop. Once your pot is warm, cover the bottom of your pot with olive oil. Let the olive oil heat for 15 seconds and then add your sausage and sauté for 3 minutes, add onions and continue cooking another 5 minutes until soft.

 

3. Once your onions are soft, add garlic and sauté for another minute. Then add beans, broth, wine, rosemary and reduce heat to low-medium and let simmer for 30 minutes.

4. While the soup is simmering prepare kale by removing tough stems and spines finely chopping leaves and rinsing in cold water. Add the kale to your pot 10 minutes before the soup is done cooking and let kale cook down until tender. Add salt and pepper to season. Serve hot and store in freezer or fridge for leftovers.

Nutrition Facts

Per Portion

Calories 493
Calories from fat 169
Calories from saturated fat 38
Total Fat 18.8 g
Saturated Fat 4.2 g
Trans Fat 0.1 g
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 6.2 g
Cholesterol 37 mg
Sodium 1793 mg
Potassium 1097 mg
Total Carbohydrate 46 g
Dietary Fiber 11.1 g
Sugars 1.6 g
Protein 27.5 g

Dietary servings

Per Portion


Meat 0.6
Meat Alternative 0.9
Vegetables 2.4

Energy sources


Pygal6%393.342324931448591.9586085467722838%454.2227455834527162.9883991315251734%334.2694073019933223.495943376348922%332.1954308309929108.186395409500566%38%34%22%AlcoholCarbohydratesFatProtein

Notes:

Quick Tips:

For vegan option: remove the chorizo, add tofu or more beans instead. 

Add other vegetables of choice: carrots, celery, leeks, potato etc.


Nutritional Highlights:

Soup

Soup makes a wonderful gut-loving and gut-healing option and is easy on digestion.

Recipe from:
Lunch
Main
Side
Soup