White Bean and Kale Soup

Author: Canadian Living

Chock-full of flavour and healthful ingredients, this vegetarian soup can go from kitchen to table in less than an hour.

  • Portion size 6 servings

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 1 onion chopped
  • 2 cloves garlic minced
  • 1/2 cup chopped fresh parsley
  • 1 1/2 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1/2 teaspoon pepper
  • 8 cups vegetable stock
  • 2 cans navy or white kidney bean drained and rinsed
  • 2 cups diced potato
  • 2 cups diced rutabaga
  • 1 teaspoon salt
  • 6 cups shredded deveined kale
  • 6 cups shredded deveined spinach

Method

In Dutch oven, heat half of the oil over medium heat; add onion, garlic, parsley, coriander, cumin and pepper. Cook, stirring, until onion is softened, about 5 minutes.

Add stock, 2 cups (500 mL) water, beans, potato, rutabaga and salt ; bring to boil. Reduce heat; cover and simmer until vegetables are almost tender, about 15 minutes.

Add kale; cook until tender, about 15 minutes (if using spinach, cook for 2 minutes). (Make-ahead: Let cool for 30 minutes. Refrigerate until cold. Transfer to airtight container and refrigerate for up to 3 days.) Drizzle with remaining oil.

Nutritional facts <b>Per serving:</b> about

  • Sodium 1259 mg
  • Protein 18 g
  • Calories 377.0
  • Total fat 7 g
  • Cholesterol 0 mg
  • Saturated fat 1 g
  • Total carbohydrate 65 g

%RDI

  • Iron 41.0
  • Fibre 0.0
  • Folate 50.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 17.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 37.0
  • Vitamin C 105.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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White Bean and Kale Soup