White-Bean & Kale Soup Recipe

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Ingredients

Count

Nutrition

110

Calories

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Ingredients:

Serving

1 tbsp olive oil
1/2 cup onion chopped
3 cup kale sliced
2 tsp garlic minced
2 whole medium sized carrots chopped or sliced thin
1 tsp salt (optional)
1/4 tsp ground black pepper
1/4 tsp cayenne pepper
1 tsp dried thyme
2 tbsp tomato paste
2 cup low-fat chicken broth
2 can white kindey beans drained and rinsed

Directions:

In large saucepan, heat oil over medium-high heat. Add onion, kale and garlic; saute about 3 minutes. Add remaining ingredients, except beans. Bring liquid to simmer. Reduce heat and cook until kale and carrots are tender, about 10 minutes. Add beans and heat through. If desired, sprinkle with dried red-pepper flakes to add spice and as an optional garnish.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	110.32 Kcal (462 kJ)
Calories from fat	47.32 Kcal
		% Daily Value*
Total Fat	5.26g	8%
Sodium	674.92mg	28%
Potassium	472.19mg	10%
Total Carbs	13.82g	5%
Sugars	4.29g	17%
Dietary Fiber	1.91g	8%
Protein	5.56g	11%
Vitamin C	67.1mg	112%
Vitamin A	4mg	133%
Iron	1.1mg	6%
Calcium	106.1mg	11%

Amount Per 100 g
Calories	44.54 Kcal (186 kJ)
Calories from fat	19.11 Kcal
		% Daily Value*
Total Fat	2.12g	8%
Sodium	272.52mg	28%
Potassium	190.66mg	10%
Total Carbs	5.58g	5%
Sugars	1.73g	17%
Dietary Fiber	0.77g	8%
Protein	2.25g	11%
Vitamin C	27.1mg	112%
Vitamin A	1.6mg	133%
Iron	0.4mg	6%
Calcium	42.8mg	11%

* 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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