White Bean and Kale Soup ( no oils )

11 20 1042
Ingredients Minutes Calories
Prep Cook Servings
5 min 15 min 1
White Bean and Kale Soup ( no oils )
Health Highlights

Ingredients


40 gm Leek (chopped)
1 clove(s) Garlic (minced)
40 gm Celery (minced)
1/4 tsp, ground Thyme, dried
1 dash Oregano, dried (pinch)
1 pinch Sea Salt (to taste)
1 1/2 cup Great northern beans (dry and cooked or 15 oz. canned, drained and rinsed)
2 cup Vegetable stock/broth
65 gm Kale (fresh and chopped)
1/4 cup Parsley, fresh
1 tbsp Apple cider vinegar (optional)

Instructions


  1. Heat a large pot over medium-low heat.
  2. Add leeks, garlic, celery, thyme, oregano, and a pinch of salt and cook for 1-2 minutes until translucent. Add a splash of water to avoid it from sticking to the bottom of the pan.
  3. Add beans and vegetable stock and bring to a simmer. Cook until leeks and celery are tender, about 10-15 minutes.
  4. Near the end of the cooking time, stir in spinach and fresh parsley until wilted.
  5. Add apple cider vinegar (optional).



Nutrition Facts

Per Portion

Calories 1042
Calories from fat 42
Calories from saturated fat 10.4
Total Fat 4.7 g
Saturated Fat 1.2 g
Trans Fat 0
Polyunsaturated Fat 11.3 g
Monounsaturated Fat 21.6 g
Cholesterol 0
Sodium 1403 mg
Potassium 4690 mg
Total Carbohydrate 187 g
Dietary Fiber 16.6 g
Sugars 13.0 g
Protein 71 g

Dietary servings

Per Portion


Meat Alternative 2.0
Vegetables 5.9

Energy sources


Pygal69%453.2286137238759243.349070643388474%295.5605404468833218.8755140337872327%313.55053914914686137.6891663589602269%27%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main
Soup




?
Help