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Yummy Beans N' Greens in a Bowl (Kale Soup) Recipe

Yummy Beans N' Greens in a Bowl (Kale Soup) Recipe

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Yummy Beans N' Greens in a Bowl (Kale Soup)

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Ingredients

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Nutrition

Calories

Total time

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Ingredients:

Serving

1/2 tbsp olive oil
3 -4 garlic cloves, minced
1 large onion, chopped
4 cups fat free chicken broth
1 (15 oz) can cannellini or 1 (15 oz) can great northern beans
1 bunch kale (such as mustard, turnip, collards) or 1 bunch swiss chard (such as mustard, turnip, collards) or 1 bunch spinach, any greens (such as mustard , turnip , collards)
1 cup spinach leaves, fresh (yes this is in addition to the other greens ) (optional)
1/2 tsp sugar (optional)
1/4 tsp nutmeg (optional)
salt and pepper
parmesan cheese

Directions:

Heat a dutch oven and spray with cooking spray. Add olive oil and then the onion and garlic. Saute just until it begins to soften, Add chicken broth and allow to continue cooking while you begin the next steps.
Wash whatever greens you choose to use and remove any hard stalks. Stack the leaves one on top of the other, roll like a cigar and slice into 1/4 inch slices, then cut the pieces in half. This will give you nice ribbons that are not too wide or long.
Add greens, sugar and nutmeg (if using) to the pan. (Save spinach for later) Stir to combine. (The sugar will not make the dish sweet but will balance some of the bitterness from the collards).
Rinse and drain beans and add to pan. Stir gently. Simmer for 20 minutes or until greens are al dente or as soft as you would like. Toss in spinach just to wilt.
Ladle each serving into a bowl and top with a generous sprinkling of freshly grated parmesan cheese and additional cracked pepper if desired. Crusty bread is also a great accompaniment for all the yummy broth that is swimming in the bowl.
Enjoy!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	58.8 Kcal (246 kJ)
Calories from fat	25.15 Kcal
		% Daily Value*
Total Fat	2.79g	4%
Sodium	195.12mg	8%
Potassium	71.74mg	2%
Total Carbs	6.77g	2%
Sugars	1.25g	5%
Dietary Fiber	0.75g	3%
Protein	2.23g	4%
Vitamin C	3.7mg	6%
Iron	0.2mg	1%
Calcium	46.3mg	5%

Amount Per 100 g
Calories	30.05 Kcal (126 kJ)
Calories from fat	12.85 Kcal
		% Daily Value*
Total Fat	1.43g	4%
Sodium	99.72mg	8%
Potassium	36.66mg	2%
Total Carbs	3.46g	2%
Sugars	0.64g	5%
Dietary Fiber	0.38g	3%
Protein	1.14g	4%
Vitamin C	1.9mg	6%
Iron	0.1mg	1%
Calcium	23.7mg	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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