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White bean & kale soup
12
If you’re looking for a hearty winter soup, add kielbasa sausage to this recipe. Chop the sausage into small pieces to reduce calories. Add it early while sautéing the vegetables to release its flavor.
- White beans, dry, 1 cup(s), or 3 cups cooked (equal to 2 cans)
- Kale, 12 cup(s), cleaned and chopped
- Onion, 2 cup(s), chopped
- Carrots, 2 cup(s), chopped
- Thyme, fresh, 2 tsp(s), chopped
- Rosemary, fresh, 1 tsp(s), chopped
- Extra virgin olive oil, 1 tbsp(s)
- White wine, 1 cup(s)
- Low sodium vegetable broth, 10 cup(s)
- Bay leaf, 1 leaf(s)
- Kosher salt, 1 tsp(s)
- Black pepper, ¼ tsp(s), ground
Method
Prepare beans according to package directions. Clean and chop the kale. Chop the onions, carrots, thyme, and rosemary.
Heat a medium saucepan to medium heat. Add oil, onions, and carrots. Cook for 5 minutes; add kale. Add the wine and let reduce to half.
Add the thyme, rosemary, vegetable stock, bay leaf, salt and pepper to the pan. Bring to a boil. Add the beans and let them simmer for 20 minutes. Remove bay leaf before serving.
Nutrition facts per serve
Makes 12 serves
Food Groups
|
V
|
1.1 |
|
F
|
0 |
|
C
|
0 |
|
PD
|
0.5 |
|
Ft
|
0.2 |
|
S
|
0.2 |
Nutrition Facts
| Calories | 120 |
| Total Fat | 1.5 g |
| - Saturated Fat | 0.2 g |
| Cholesterol | 0 mg |
| Sodium | 332 mg |
| Total Carbohydrate | 18.8 g |
| - Dietary Fiber | 5.2 g |
| - Total Sugars | 4.7 g |
| -- Added Sugars | 0 g |
| Protein | 4.5 g |
Join the Mayo Clinic Diet today!
Our flexible meal plans fit into any lifestyle, and our easy to prepare recipes show you how good food can be great — and great for you, too.