Kale and potato soup
Nutritional Info
- Servings Per Recipe: 10
- Amount Per Serving
- Calories: 145.2
- Total Fat: 3.7 g
- Cholesterol: 5.2 mg
- Sodium: 831.2 mg
- Total Carbs: 23.3 g
- Dietary Fiber: 4.9 g
- Protein: 5.7 g
View full nutritional breakdown of Kale and potato soup calories by ingredient
Number of Servings: 10
Ingredients
-
1-15 oz can cannelloni beans, gabanzo or pinto beans
1 bunch kale (3/4 lb )
2 medium potatoes
2 tsp olive oil
1 large onion
4 chopped garlic cloves
2 oz low-fat turkey Kielbasa ( I usually don't use meat)
1/8 tsp red pepper flakes ( I use red pepper powder)
Kosher salt
6 cups chicken broth
1-14oz can stewed tomatoes
Directions
Remove tough stems from kale leaves ( I used stems as well). Cut leaves crosswise into 1/2 inch strips wide and chop. Cut potatoes into 1 inch pieces.
In Dutch oven or other heavy saucepan over medc-high heat, warm the olive oil. Add onion and saute until translucent (about 4 min). Add garlic and cook for 1 additional minute. Stir in Kale, potato, kielbasa, red pepper flakes, 1/2 tsp salt. Pour in chicken broth and stewed tomatoes. Bring to a boil; reduce to med-low heat and simmer, uncovered, until the kale is almost tender, about 20 min.
Drain beans well, rinsing under running water. Add the beans to the soup and cook until heated through. Ladle the soup into warmed soup bowls and serve at once. ( I used dried beans that I cooked beforehand) I put the soup in jars of one or two servings and freeze or share with my friends and neighbors.
Number of Servings: 10
Recipe submitted by SparkPeople user WINNIES22.
In Dutch oven or other heavy saucepan over medc-high heat, warm the olive oil. Add onion and saute until translucent (about 4 min). Add garlic and cook for 1 additional minute. Stir in Kale, potato, kielbasa, red pepper flakes, 1/2 tsp salt. Pour in chicken broth and stewed tomatoes. Bring to a boil; reduce to med-low heat and simmer, uncovered, until the kale is almost tender, about 20 min.
Drain beans well, rinsing under running water. Add the beans to the soup and cook until heated through. Ladle the soup into warmed soup bowls and serve at once. ( I used dried beans that I cooked beforehand) I put the soup in jars of one or two servings and freeze or share with my friends and neighbors.
Number of Servings: 10
Recipe submitted by SparkPeople user WINNIES22.