White Bean and Kale Soup
Chock-full of flavour and healthful ingredients, this vegetarian soup can go from kitchen to table in less than an hour.
Servings: 6
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 377 |
| pro | 18 g |
| total fat | 7 g |
| sat. fat | 1 g |
| carb | 65 g |
| fibre | 14 g |
| chol | 0 mg |
| sodium | 1.259 mg |
| % RDI: | - |
| calcium | 17% |
| iron | 41% |
| vit A | 37% |
| vit C | 105% |
| folate | 50% |
Suggested Recipes
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2 tbsp (25 mL) extra-virgin olive oil
1 onion, chopped
2 cloves garlic, minced
1/2 cup (125 mL) chopped fresh parsley
1-1/2 tsp (7 mL) ground coriander
1 tsp (5 mL) ground cumin
1/2 tsp (2 mL) pepper
8 cups (2 L) vegetable stock
2 cans (19 oz/540 mL) navy or white kidney beans, drained and rinsed
2 cups (500 mL) each diced potato and rutabaga
1 tsp (5 mL) salt
6 cups (1.5 L) shredded deveined kale or spinach
Preparation:
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.
Additional Information
Source
© CanadianLiving.com
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