White Bean and Kale Soup - 34g Carbs, 10g Fiber, 7g Sugar
From: Vegetarian Times Issue: March 1, 2008 p.71
"My soup was inspired by the seasonal ingredients available at the
farmers' market in Boulder, Colorado," explains Amanda Mauser, a
14-year vegetarian and student at Johnson & Wales University in
Denver, Colo. "I used smoked paprika to provide the smoky flavor
of the pork found in traditional Portuguese kale soup."
Serves: 6
1 Tbsp olive oil
1 small onion, halved and thinly sliced (1 cup)
3 cups chopped kale
1 small garnet yam, peeled and diced (1 cup)
1 Tbsp smoked sweet paprika, plus more for garnish
1 Tbsp curry powder
1 bay leaf
4 cups low-sodium vegetable broth
2 (15.5-oz cans) great Northern beans, drained and rinsed, divided
2 Tbs. red wine vinegar
1. Heat oil in saucepan over medium heat. Add onion, and cook 8 minutes,
or until lightly caramelized, stirring often.
2. Add kale, and cook 4 to 5 minutes, or until wilted. Stir in yam,
paprika, curry powder, and bay leaf; cook 1 minute more, or until fragrant.
3. Add broth, and bring to a simmer. Reduce heat to medium-low, and cook
30 minutes, or until kale and yam are tender. Purée 1 cup beans with
3/4 cup water in blender or food processor. Add purée and remaining
beans to soup. Simmer 10 minutes, then stir in vinegar. Season with
salt and pepper. Sprinkle each serving with paprika.
Serves: 6
Nutrition per Serving:
165 Calories, 2.5g Total Fat, 0.5g Saturated Fat, 0mg Cholesterol,
9g Protein, 543mg Sodium, 34g Carbs, 10g Fiber, 7g Sugars
