Bean and Kale Soup Recipe

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Ingredients:

Serving

1/2 large yellow onion, diced
4 garlic cloves, minced
1 tbsp olive oil
4 cups kale, fresh with stems removed torn into pieces
1 ham hock
2 cups chicken stock
2 cups water
1 tbsp italian seasoning
3 large red potatoes, diced
1 (15 oz) can cannellini beans, drained and rinsed
1/2 tsp black pepper
cayenne , to taste

Directions:

Heat oil in a large pot and saute onion and garlic for 3-5 minutes.
Add Ham hock and kale, saute until kale starts to wilt and turn bright green. Add spices and liquid and bring to a simmer. Simmer 5 minutes.
Add potatoes and cook for 10 minutes.
Add beans being careful not to break them up and cook until potatoes are tender.
Serve- its great topped with some parmesan and some crusty bread.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	163.98 Kcal (687 kJ)
Calories from fat	41.53 Kcal
		% Daily Value*
Total Fat	4.61g	7%
Cholesterol	2.4mg	1%
Sodium	158.33mg	7%
Potassium	810.65mg	17%
Total Carbs	26.2g	9%
Sugars	2.69g	11%
Dietary Fiber	2.59g	10%
Protein	6.74g	13%
Vitamin C	64mg	107%
Vitamin A	0.4mg	15%
Iron	1.6mg	9%
Calcium	95.2mg	10%

Amount Per 100 g
Calories	49.9 Kcal (209 kJ)
Calories from fat	12.64 Kcal
		% Daily Value*
Total Fat	1.4g	7%
Cholesterol	0.73mg	1%
Sodium	48.18mg	7%
Potassium	246.71mg	17%
Total Carbs	7.97g	9%
Sugars	0.82g	11%
Dietary Fiber	0.79g	10%
Protein	2.05g	13%
Vitamin C	19.5mg	107%
Vitamin A	0.1mg	15%
Iron	0.5mg	9%
Calcium	29mg	10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

3.1

Points
4

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
cholesterol free

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