Kale and White Bean Soup Recipe

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Ingredients:

Serving

1 tbsp olive oil
8 garlic cloves, pressed
1 medium onion, chopped
2 medium carrots , sliced rather thinly
1 head kale, rinsed , spun and chopped
4 cups vegetable broth ( reserve 1 cup)
2 (15 oz) cans white beans, undrained (reserve about a cup of the beans and liquid)
1 (28 oz) can diced tomatoes
1 tbsp dried oregano
1 tbsp dried basil
salt and pepper

Directions:

Heat olive oil in a large soup pot over medium-high heat. Add garlic, onion and carrots, and saute until the onion is translucent and the carrots are getting soft.
Add the washed and chopped kale and saute for 10-15 minutes, until the kale is reduced and nice and soft.
Add 3 cups of the vegetable broth, the beans (reserving as stated above), the tomatoes, and the seasonings.
Simmer for 5 minutes.
While simmering, use a stick blender or regular blender to combine the reserved beans and broth.
Add the bean and broth mixture and simmer 5 more minutes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	110.97 Kcal (465 kJ)
Calories from fat	31.22 Kcal
		% Daily Value*
Total Fat	3.47g	5%
Cholesterol	0.98mg	0%
Sodium	517.31mg	22%
Potassium	337.01mg	7%
Total Carbs	17.65g	6%
Sugars	3.26g	13%
Dietary Fiber	2.71g	11%
Protein	3.75g	8%
Vitamin C	4.6mg	8%
Vitamin A	0.1mg	4%
Iron	1.9mg	11%
Calcium	48.1mg	5%

Amount Per 100 g
Calories	82.56 Kcal (346 kJ)
Calories from fat	23.23 Kcal
		% Daily Value*
Total Fat	2.58g	5%
Cholesterol	0.73mg	0%
Sodium	384.86mg	22%
Potassium	250.73mg	7%
Total Carbs	13.13g	6%
Sugars	2.42g	13%
Dietary Fiber	2.01g	11%
Protein	2.79g	8%
Vitamin C	3.4mg	8%
Vitamin A	0.1mg	4%
Iron	1.4mg	11%
Calcium	35.8mg	5%

* 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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