Recipe Details
Ingredients
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1tablespoonolive oil
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1mediumyellow onion, chopped
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8largegarlic cloves, crushed or minced
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4cupschopped raw kale
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4cupslow-fat, low-sodium chicken or vegetable broth, divided
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2(15 ounce) canswhite beans, such as cannellini or navy, undrained and divided
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4plum tomatoes, chopped
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2teaspoonsdried Italian herb seasoning
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salt and pepper to taste
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1cupchopped parsley
Cooking Directions
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Heat olive oil in a large pot over medium-high heat. Cook and stir onion and garlic in hot oil until soft. Add kale; cook and stir until wilted. Add 3 cups broth, 2 cups beans, tomatoes, herb seasoning, salt, and pepper; bring to a boil, then reduce heat and simmer for 5 minutes.
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Mix remaining beans and broth in a blender or food processor until smooth. Stir into soup to thicken, then simmer for 15 minutes. Ladle into bowls; sprinkle with parsley to serve.
Nutrition Facts
| Full Nutrition Label | |
|---|---|
| Servings Per Recipe8 | |
| Calories131 | |
| % Daily Value * | |
| Total Fat 2g |
3% |
| Saturated Fat 0g |
2% |
| Cholesterol 0mg |
0% |
| Sodium 120mg |
5% |
| Total Carbohydrate 21g |
8% |
| Dietary Fiber 5g |
19% |
| Total Sugars 2g |
|
| Protein 8g |
16% |
| Vitamin C 27mg |
30% |
| Calcium 98mg |
8% |
| Iron 3mg |
19% |
| Potassium 595mg |
13% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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