Tested till perfect White Bean and Kale Soup

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.

By The Canadian Living Test Kitchen

Source: © CanadianLiving.com

Recipe4 out of 5 based on 13 ratings.
  • rating starrating starrating starrating starrating star
  • Portion size 6

Ingredients

  • 2 tbsp 2tbspextra-virgin olive oil
  • 1 1oniononions, chopped
  • 2 2cloves garlic, minced
  • 1/2 cup 1/2cupchopped fresh parsley
  • 1-1/2 tsp 1-1/2tspground coriander
  • 1 tsp 1tspground cumin
  • 1/2 tsp 1/2tsppepper
  • 8 cups 8cupsvegetable stock
  • 2 cans (19 oz/540 mL) 2cans (19 oz/540 mL)navy or white kidney beankidney beans, drained and rinsed
  • 2 cups 2cupsdiced potato
  • 2 cups 2cupsdiced rutabaga
  • 1 tsp 1tspsalt
  • 6 cups 6cupsshredded deveined kale or spinach
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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.

Nutritional Information Per serving: about

cal 377 pro 18g total fat 7g sat. fat 1g
carb 65g fibre 14g chol 0mg sodium 1,259mg

% RDI:

calcium 17 iron 41 vit A 37 vit C 105
folate 50
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