White Bean and Kale Soup

1 white bean kale soup

Prep Time: 5 minutes

Cooking Time: 45 minutes (Total time will vary with appliance and setting.)

Level of Difficulty: Medium

Ingredients

  • 1 tablespoon canola oil
  • 1 large onion
  • 1 small rutabaga, peeled and diced OR 4 parsnips, washed and diced
  • 4 cloves garlic, minced
  • 1-15oz can White Northern, Cannellini or other white bean, rinsed and drained
  • 1 quart chicken, beef or vegetable stock plus 2 cups water
  • 1/4 teaspoon salt
  • black pepper, to taste
  • 1 teaspoon dried rosemary
  • 1 bay leaf
  • 8oz kale, stems removed and chopped

Directions

  1. In a large sauce pan or stock pot, heat oil over medium heat and sauté onion until soft.
  2. Add rutabaga or parsnips and garlic and sauté another 5 minutes.
  3. Add beans, stock, water and seasonings and simmer for 15 minutes.
  4. Stir in chopped kale, cook another 10 minutes and serve.

Yield: 6 servings

Nutritional Info

  • 230 Calories
  • 3g Fat
  • 0g Saturated Fat
  • 45g Carbohydrate
  • 11g Fiber
  • 7g Protein
  • 11%DV Calcium
  • Sodium varies depending upon broth
  • Excellent source of Vitamins A and C