Directions:
- Heat the oil in a large Dutch oven over medium-high heat. Add onion
- And garlic; sauté 2 1/2 minutes or until tender. Add broth and the
- Next 7 ingredients (broth through salt); bring to a boil. Reduce
- Heat, and simmer 3 minutes. Add kale, orzo, and beans; cook 5
- Minutes or until orzo is done and vegetables are tender. Sprinkle
- With cheese.
- Yield: 8 servings (serving size: 1 1/2 cups soup and 1 tablespoon
- Cheese)
- NUTRITION PER SERVING
- CALORIES 212 (21% from fat); FAT 5g (sat 1.6g, mono 1g, poly
- 1.2g); PROTEIN 9.6g; CARB 36g; FIBER 3.9g; CHOL 5mg; IRON
- 1.9mg; SODIUM 961mg; CALC 164mg
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 215.97 Kcal (904 kJ) | ||
| Calories from fat | 64.29 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.14g | 11% | |
|---|---|---|---|
| Cholesterol | 4.14mg | 1% | |
| Sodium | 1085.38mg | 45% | |
| Potassium | 709.86mg | 15% | |
| Total Carbs | 34.74g | 12% | |
| Sugars | 6.52g | 26% | |
| Dietary Fiber | 4.18g | 17% | |
| Protein | 7.36g | 15% | |
| Vitamin C | 56.9mg | 95% | |
| Vitamin A | 0.9mg | 28% | |
| Iron | 2.9mg | 16% | |
| Calcium | 134mg | 13% | |
| Amount Per 100 g | |||
| Calories | 66.06 Kcal (277 kJ) | ||
| Calories from fat | 19.66 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.18g | 11% | |
|---|---|---|---|
| Cholesterol | 1.27mg | 1% | |
| Sodium | 331.99mg | 45% | |
| Potassium | 217.13mg | 15% | |
| Total Carbs | 10.63g | 12% | |
| Sugars | 1.99g | 26% | |
| Dietary Fiber | 1.28g | 17% | |
| Protein | 2.25g | 15% | |
| Vitamin C | 17.4mg | 95% | |
| Vitamin A | 0.3mg | 28% | |
| Iron | 0.9mg | 16% | |
| Calcium | 41mg | 13% | |
* 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.
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