Recipes
Kale and White Bean Soup
Hale, hearty, and healthful, this fiber-rich belly warmer is easy to make and easy to love, especially during the cold winter months. You can store Parmesan cheese rind in the freezer until you’re ready to use it. The rich variety of nutrients provided by the simple ingredients make this soup a smart, gluten-free meal.
Key Nutrients: Vitamin K, vitamin A, vitamin C, fiber, calcium, potassium, folate, magnesium
Prep Time
15 minutes
Cook Time
25 minutes
Yield
6 servings
Ingredients
- 1 tablespoon extra virgin olive oil
- ½ onion, chopped
- 3 carrots, sliced
- salt & pepper
- 2 garlic cloves, minced
- 1/2 lb kielbasa, cut into bite-sized pieces (turkey or chicken)
- 4 cups homemade chicken broth
- 1 can cannellini beans, rinsed and drained
- 2 Parmesan cheese rind
- 1 bay leaf
- 4 cups chopped kale (remove leaves from stems/center vein before chopping)
- 2 tablespoons grated Parmesan cheese, for garnish
Directions
- Heat oil in a large Dutch oven or soup pot over medium heat. Add carrots and onions then season with salt and pepper and cook until tender, about 5 minutes. Add garlic and cook for 30 seconds then add kielbasa and cook for 3 more minutes.
- Add chicken broth, scraping the bottom of the pot to loosen brown bits, then add
- beans, Parmesan cheese rind, and bay leaf. Turn heat to high and bring to a boil. Stir in kale then place a lid on the pot, turn heat down to medium-low, and simmer until kale is tender, about 15 minutes.
- Remove bay leaf (Parmesan cheese rind can stay in: it will continue to flavor leftovers) then serve with additional Parmesan cheese sprinkled on top, if desired.
Nutrition Facts (per serving)
-
Calories473
-
Total fat23g
-
Saturated fat7g
-
Trans fat0g
-
Polyunsaturated fat3g
-
Monounsaturated fat11g
-
Cholesterol44mg
-
Sodium786mg
-
Total Carbohydrate41g
-
Dietary fiber9g
-
Sugar5g
-
Protein28g
-
Vitamin A738ug
-
Calcium338mg
-
Iron6mg