Post by Loupy on Sept 28, 2014 12:30:15 GMT -7
Nourishing Kale & Bean Soup
From: Heather @ shrinkingkitchen.com/
This kale and bean soup, brimming with vegetables and clean protein from aduki beans, fits the bill. I chose aduki beans for this soup because they are easier to digest than most beans – but feel free to use what you like – cannellini beans work perfectly. Also, don’t feel restricted by what vegetables I used. This is one of those ‘use up whatever is languishing in your cripser’ soups. Anything goes.
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Yield: 6 generous servings
Serving Size: 1/6 of total recipe
Gather
1 tablespoon olive oil
1/2 medium yellow onion, chopped
2 cloves garlic, smashed and minced
3 carrots, peeled and sliced
2 stalks celery, sliced
1 large bunch kale, washed and roughly chopped
8 ounce can of tomato sauce
15 ounce can diced tomatoes
4 cups vegetable broth
1 cup water
1 can aduki beans (or whatever bean you like...cannellini works well)
1 teaspoon salt
freshly ground black pepper
1 tablespoon dried Italian herbs (mix of basil, thyme, rosemary)
1 tablespoon balsamic vinegar
Step by Step
Heat a large Dutch oven over medium-high heat.
Add olive oil to pan; swirl to coat.
Add onion, garlic, carrot, and celery, and sauté 5 or so minutes or until tender.
Stir in tomato sauce, diced tomatoes, broth, water and kale and bring to a boil; cover, reduce heat, and simmer 3 minutes or until kale is slightly tender with a hint of bite.
Add the aduki beans, salt, pepper and herbs to soup.
Bring to a boil; reduce heat, and simmer 5 more minutes.
Remove from heat, stir in the vinegar and serve.
Nutritional Information
WW PP 3
Calories 165;
Total Fat 3.3g;
Saturated Fat 0.6g;
Trans Fat 0.0g;
Cholesterol 0mg;
Sodium 1243mg;
Total Carbohydrates 24.1g;
Dietary Fiber 6.2g;
Sugars 6.0g;
Protein 9.0g
From: Heather @ shrinkingkitchen.com/
This kale and bean soup, brimming with vegetables and clean protein from aduki beans, fits the bill. I chose aduki beans for this soup because they are easier to digest than most beans – but feel free to use what you like – cannellini beans work perfectly. Also, don’t feel restricted by what vegetables I used. This is one of those ‘use up whatever is languishing in your cripser’ soups. Anything goes.
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Yield: 6 generous servings
Serving Size: 1/6 of total recipe
Gather
1 tablespoon olive oil
1/2 medium yellow onion, chopped
2 cloves garlic, smashed and minced
3 carrots, peeled and sliced
2 stalks celery, sliced
1 large bunch kale, washed and roughly chopped
8 ounce can of tomato sauce
15 ounce can diced tomatoes
4 cups vegetable broth
1 cup water
1 can aduki beans (or whatever bean you like...cannellini works well)
1 teaspoon salt
freshly ground black pepper
1 tablespoon dried Italian herbs (mix of basil, thyme, rosemary)
1 tablespoon balsamic vinegar
Step by Step
Heat a large Dutch oven over medium-high heat.
Add olive oil to pan; swirl to coat.
Add onion, garlic, carrot, and celery, and sauté 5 or so minutes or until tender.
Stir in tomato sauce, diced tomatoes, broth, water and kale and bring to a boil; cover, reduce heat, and simmer 3 minutes or until kale is slightly tender with a hint of bite.
Add the aduki beans, salt, pepper and herbs to soup.
Bring to a boil; reduce heat, and simmer 5 more minutes.
Remove from heat, stir in the vinegar and serve.
Nutritional Information
WW PP 3
Calories 165;
Total Fat 3.3g;
Saturated Fat 0.6g;
Trans Fat 0.0g;
Cholesterol 0mg;
Sodium 1243mg;
Total Carbohydrates 24.1g;
Dietary Fiber 6.2g;
Sugars 6.0g;
Protein 9.0g
