Kale White Bean Soup - 23.5g Carbs, 5g Fiber, 2.1g Sugar
From: Comfort Soups to Keep You Warm by Veronica Grace VIA Nomi Shannon - The Raw Gourmet
You can make your own veggie broth or buy a good brand at your health food store.
12 cups (3 qt) vegetable broth (as desired)
1 large onion, diced
6 cloves of garlic, minced
2 carrots, chopped
2 celery stalks, chopped
2 - 2 1/2 Tbsp fresh thyme OR 2 tsp dried
2 bay leaves
2 (15 oz cans) white beans, low sodium OR 4 cups fresh cooked
1 small bunch kale (about 9 cups chopped)
3/4 tsp -1 tsp Herbamare or salt (as desired)
1 - 2 Tbsp cane sugar OR liquid sweetener *optional
1 1/2 Tbsp lemon juice (about ½ large lemon) *optional
Fresh ground pepper, to taste
1. In a large soup pot, add 1 cup of vegetable broth or water and cook the onions and garlic over medium heat for about 6 minutes. Add the carrots, celery, bay leaves and thyme and cook for another 5-10 minutes while you rinse and chop the kale. Add additional water or broth as needed to keep the vegetables covered.
2. Remove all of the stems from the kale and roughly chop. Add to the pot and add the remaining vegetable broth.
3. If using canned beans, drain and rinse them well. Add the beans and cook over medium heat for another 20 minutes until the kale and vegetables are tender.
4. Season with Herbamare or salt, pepper and lemon juice as desired.
5. Serve!
Additional Tips: Don't let this soup boil away and overcook the kale. Kale contains sulfur and can have an unpleasant taste when it's overcooked. The fresh thyme makes a big difference in this recipe as it adds a nice flavor to the broth. This soup tastes best when you add some sweetener to it because the kale can be quite strong and bitter if you're not used to it. It really brings up the flavor of the soup if you add a tablespoon or two of honey, brown rice syrup, agave, or sugar if desired. This is just 1 of 30 delicious low fat soup recipes featured in Comfort Soups To Keep You Warm that will satisfy your cravings for a warm home cooked meal.
Nutrition From: www.caloriecount.about.com
Changes: Low sodium broth, No added salt. Fresh cooked cannellini beans or canned rinsed well. No sugar or sweetener.
Servings: 12
Serving Size: 411 g (411 g = 14.49 oz // 14.49 oz = 1.81 cups)
Nutrition per Serving:
120 Calories, 10 Calories from Fat, 1.1g Total Fat, 0g Trans Fat, 0mg Cholesterol, 449mg Sodium, 23.5g Total Carbs, 5g Dietary Fiber, 2.1g Sugars, 6.1g Protein
Vitamin A 189% - Vitamin C 106% - Calcium 11% - Iron 15%
Nutrition Grade: A
Good points:
Very low in saturated fat
No cholesterol
High in dietary fiber
High in iron
High in manganese
High in magnesium
High in potassium
Very high in vitamin A
Very high in vitamin C
Bad points:
High in sodium
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