Bean Soup with Kale

Name: Bean Soup with Kale
Total time: 35 min
Yield: 8 人数
Ingredients: 1 tablespoon olive oil; 🧅 1 medium yellow onion, chopped; 🧄 8 large garlic cloves, crushed or minced; 4 cups chopped raw kale; 🥣 4 cups low-fat, low-sodium chicken or vegetable broth, divided; 2 (15 ounce) cans white beans, such as cannellini or navy, undrained and divided; 🍅 4 plum tomatoes, chopped; 2 teaspoons dried Italian herb seasoning, or to taste; 1 cup chopped parsley

コスト $8.5, 節約する $10

出典: Recommended by CookPal

35 分
8 人数
$8.5

Bean Soup with Kale

コスト $8.5, 節約する $10

出典: Recommended by CookPal

35 分
8 人数
$8.5

材料

Base
- 1 tablespoon olive oil
- 🧅 1 medium yellow onion, chopped
- 🧄 8 large garlic cloves, crushed or minced
- 4 cups chopped raw kale
- 🥣 4 cups low-fat, low-sodium chicken or vegetable broth, divided
- 2 (15 ounce) cans white beans, such as cannellini or navy, undrained and divided
- 🍅 4 plum tomatoes, chopped
- 2 teaspoons dried Italian herb seasoning, or to taste
- 1 cup chopped parsley

手順

Gather all ingredients.

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.

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.

栄養素

1人前あたり

🔥

130

カロリー

8
タンパク質
21
炭水化物
2
脂肪

💡 For vegan options, use vegetable broth instead of chicken broth.Add additional spices like red pepper flakes for extra heat.This soup can be stored in the fridge for up to 3 days and reheated easily.For a creamier texture, blend half of the remaining beans with some broth.