Kale and Bean Soup
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 10
Ingredients
4 cloves garlic, minced or pressed2 leeks, chopped (white part only)1 large stalk celery, diced1/2 sweet bell pepper (red, orange, or yellow), seeded and diced2 peeled sweet potatoes, cut into large dice2 unpeeled red potatoes, cut into large dice1 large carrot, diced2 Tbsp olive oilred pepper flakes, 1-3 tsp according to taste2-32 oz boxes Pacific Natural Foods Organic Vegetable Broth (low sodium)1-14.5 oz can petite diced tomatoes (low sodium or salt free)3 cups water1-15 oz can cannellini beans, rinsed and drained1-15 oz can red kidney beans, rinsed and drained8 cups kale, rinsed and chopped
Place the kale in a sink of cold water and rinse well. (It can be gritty.) Remove from water. Tear off the spines and cut or tear into medium size pieces.
Heat olive oil in large soup pan. Add leeks, celery, and bell pepper. Cook until tender but not soft. Add garlic and pepper flakes Sautee until mixture is soft ; be sure not to brown the garlic. (You can also use 1/2 C broth in place of the olive oil to eliminate any added oil.) Reduce heat. Add broth if needed to keep from burning. (A little red pepper goes a long way in this low fat recipe!)
Add remaining broth and water to pot along with the remaining vegetables except beans and kale. Turn heat to high and bring to a boil; then reduce to a simmer for 20 minutes.
Add all of the kale. Stir well, and cover the pot. (Fear not! It will cook down.) Reduce heat so it stays at a slow simmer. Cook the kale 10-15 minutes until completely wilted and soft. Remove lid. Add beans. Cook another 15-30 minutes to allow the flavors to deepen.
Serve with freshly grated Parmigiano Reggiano on top. (optional)
Serving size is about 2 cups.
NOTES:
If you do not have leeks, use a yellow onion.
The sweet potatoes almost disintegrate and melt in your mouth. If you want firmer sweet potatoes, add them about 15 minutes before the end of the cooking time.
If you don't want this to be a vegetarian dish, substitute chicken stock for vegetable broth.
Heat olive oil in large soup pan. Add leeks, celery, and bell pepper. Cook until tender but not soft. Add garlic and pepper flakes Sautee until mixture is soft ; be sure not to brown the garlic. (You can also use 1/2 C broth in place of the olive oil to eliminate any added oil.) Reduce heat. Add broth if needed to keep from burning. (A little red pepper goes a long way in this low fat recipe!)
Add remaining broth and water to pot along with the remaining vegetables except beans and kale. Turn heat to high and bring to a boil; then reduce to a simmer for 20 minutes.
Add all of the kale. Stir well, and cover the pot. (Fear not! It will cook down.) Reduce heat so it stays at a slow simmer. Cook the kale 10-15 minutes until completely wilted and soft. Remove lid. Add beans. Cook another 15-30 minutes to allow the flavors to deepen.
Serve with freshly grated Parmigiano Reggiano on top. (optional)
Serving size is about 2 cups.
NOTES:
If you do not have leeks, use a yellow onion.
The sweet potatoes almost disintegrate and melt in your mouth. If you want firmer sweet potatoes, add them about 15 minutes before the end of the cooking time.
If you don't want this to be a vegetarian dish, substitute chicken stock for vegetable broth.
Nutritional Info Amount Per Serving
- Calories: 218.0
- Total Fat: 3.6 g
- Cholesterol: 0.0 mg
- Sodium: 252.6 mg
- Total Carbs: 40.6 g
- Dietary Fiber: 10.2 g
- Protein: 7.9 g