White Bean and Kale Soup
This recipe makes 6 servings
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 mg |
| % RDI: | - |
| calcium | 17 |
| iron | 41 |
| vit A | 37 |
| vit C | 105 |
| folate | 50 |
Chock-full of flavour and healthful ingredients, this vegetarian soup can go from kitchen to table in less than an hour.
Ingredients
- 2 tbsp extra-virgin olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1/2 cup chopped fresh parsley
- 1-1/2 tsp ground coriander
- 1 tsp ground cumin
- 1/2 tsp pepper
- 8 cups vegetable stock
- 2 cans (19 oz/540 mL) navy or white kidney beans, drained and rinsed
- 2 cups diced potato
- 2 cups diced rutabaga
- 1 tsp salt
- 6 cups 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.
Source : © CanadianLiving.com
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