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White Bean Soup with Kale and Winter Squash Recipe

White Bean Soup with Kale and Winter Squash Recipe

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White Bean Soup with Kale and Winter Squash

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Ingredients:

Serving

1 lb kale
2 tsp olive oil
1 cup chopped onion (1 medium)
1/2 cup chopped celery (1 large stalk )
2 garlic cloves, minced
6 cups fat-free , less-sodium chicken broth
3 1/4 cups peeled, seeded, and chopped butternut squash (1 small)
1 cup chopped carrot (2 large)
1/3 cup no-salt-added tomato paste
1/2 tsp salt
1/2 tsp dried thyme leaves
1 (15.5-oz) can cannellini beans, rinsed and drained
1 (14.5-oz) can no-salt-added diced tomatoes , un-drained
1/4 tsp freshly ground black pepper

Directions:

Remove and discard stems from kale. Coarsely chop leaves to equal 6 cups, reserving any remaining kale for another use. Wash chopped kale thoroughly in cold water. Drain well, and set aside.
Heat olive oil in a large Dutch oven over medium-high heat. Add onion, celery, and garlic; sauté 5 minutes or until vegetables begin to soften. Add chopped kale, broth, and next 7 ingredients. Bring to a boil. Cover, reduce heat, and simmer 25 minutes or until vegetables are tender. Stir in pepper.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	129.58 Kcal (543 kJ)
Calories from fat	11.17 Kcal
		% Daily Value*
Total Fat	1.24g	2%
Sodium	466.98mg	19%
Potassium	785.86mg	17%
Total Carbs	15.97g	5%
Sugars	5.7g	23%
Dietary Fiber	2.04g	8%
Protein	15.95g	32%
Vitamin C	63.8mg	106%
Vitamin A	0.9mg	31%
Iron	3.8mg	21%
Calcium	192.1mg	19%

Amount Per 100 g
Calories	50.03 Kcal (209 kJ)
Calories from fat	4.31 Kcal
		% Daily Value*
Total Fat	0.48g	2%
Sodium	180.29mg	19%
Potassium	303.4mg	17%
Total Carbs	6.17g	5%
Sugars	2.2g	23%
Dietary Fiber	0.79g	8%
Protein	6.16g	32%
Vitamin C	24.6mg	106%
Vitamin A	0.4mg	31%
Iron	1.5mg	21%
Calcium	74.2mg	19%

* 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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