Instant Pot Kale and White Bean Soup

10 70 299
Ingredients Minutes Calories
Prep Cook Servings
25 min 45 min 4
Instant Pot Kale and White Bean Soup
Health Rating
This frugal, delicious, and nourishing soup can easily be doubled, and it's one of those dishes that tastes even better the next day as leftovers. Yum!

Ingredients


227 gm Navy beans (white navy beans; soaked overnight and drained)
1 l Water, filtered
1 l Beef broth (stock) (or chicken; organic and low sodium)
1 tsp Sea salt, fine
1 medium slice Bacon (sugar-free)
1 medium Yellow onion
2 medium Carrots
227 gm Kale
1/4 tsp Black pepper (or to taste)
1/2 whole lemon(s) Lemon juice

Instructions


  1. Drain beans and place in the pot of the Instant Pot, or alternatively a medium stock pot.
  2. Add water and stock to the beans, set valve to seal, and cook on Manual - 30 minutes. Stovetop: Bring to a boil, cover, and then reduce to a simmer over medium-low heat on the stove top for 1 hour, or until beans are soft, adding a pinch of baking soda if the beans haven't started to soften after 1 hour.
  3. Allow pressure to come down naturally, then remove lid and set to Saute - Medium to continue simmering the beans.
  4. As the pressure is releasing naturally, you will start your bacon and veggies.
  5. Chop bacon into ½ inch pieces.
  6. In a large skillet over medium heat, saute bacon until crispy, 5-7 minutes, stirring occasionally.
  7. As the bacon cooks, chop onion.
  8. Remove bacon pieces and reserve to top soup. Cook chopped onion in the bacon grease, stirring occasionally, for 10 minutes.
  9. Meanwhile, scrub and slice carrots into ¼ inch coins, discarding ends. Add chopped carrots to the onion, and continue cooking over medium heat for 5 more minutes, or until onion is translucent.
  10. By now your pressure should have released naturally in your Instant Pot, if not, use quick release valve. Remove lid and add 1 teaspoon sea salt, and cooked onion and carrot to the Instant Pot, and continue simmering using the Saute function. Stovetop: Once the beans are soft, reduce heat to medium-low and remove lid, and continue as directed.
  11. Simmer the beans, stock, salt, onions, and carrots for about 15 minutes longer. During this time, remove tough ribs from kale and chop into ½ inch or smaller pieces.
  12. Add kale 10 minutes before serving and stir in.
  13. Stir in pepper and adjust to taste. Adjust salt to taste.
  14. Right before serving, stir in the juice of ½ a lemon.
  15. Ladle into bowls and enjoy!

Nutrition Facts

Per Portion

Calories 299
Calories from fat 41
Calories from saturated fat 11.7
Total Fat 4.6 g
Saturated Fat 1.3 g
Trans Fat 0
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 1.5 g
Cholesterol 3.9 mg
Sodium 1353 mg
Potassium 1240 mg
Total Carbohydrate 45 g
Dietary Fiber 12.0 g
Sugars 4.8 g
Protein 19.2 g

Dietary servings

Per Portion


Meat Alternative 0.4
Vegetables 2.1

Energy sources


Pygal60%463.0389277831249223.3654538590337214%302.1059749881804235.4052393565243326%316.5845341840059134.3490214807668560%14%26%CarbohydratesFatProtein

Notes:

Vegetables

provide key vitamins and minerals important for good health and maintenance of the body!

Side
Soup