WHITE BEAN AND KALE SOUP
This hearty white bean and kale soup is chock full of veggies and filling. It's the kind of soup that warms you up, packed with flavor, health benefits and low calories, too. Quantities yield: 4 medium-sized servings (about 1 ½ cup each) or 6 smaller servings.
Provided by Katia
Categories Soup
Time 35m
Number Of Ingredients 16
Steps:
- In a large pot or saucepan, heat the olive oil over medium heat. Add onions, carrots and celery and cook the vegetable slowly until they soften, for about 10 minutes, stirring often.
- The add garlic, oregano, paprika and cook for about 45-60 secs or until the garlic is fragrant.
- Stir in beans, canned tomatoes, green beans, tomato paste, bay leaves, broth or water. Bring to the boil, than reduce to medium heat, cover, and cook for 20 minutes.
- Then stir in the kale and continue to simmer until the kale is cook for 3-4 minutes, or until the kale is tender but still bright green. If you stir in spinach or swiss chard instead of kale, the cooking time will be about 2 minutes.
- Taste and adjust the seasoning according to your taste (I usually add about ⅓ teaspoon of fine salt).
- Divide into 4 bowls and serve with a drizzle of olive oil, freshly grated black pepper and crusty bread. I like this soup even more the next day. Leftovers keep well, covered and refrigerated, for about 3-4 days. The soup freezes well, too.
Nutrition Facts : Calories 191 kcal, Carbohydrate 33 g, Protein 9 g, Fat 4 g, SaturatedFat 1 g, Sodium 238 mg, Fiber 8 g, Sugar 9 g, ServingSize 1 serving
WHITE BEANS AND KALE
Simmer kale and cannellini with lemon zest and serve with fresh herbs.
Provided by Food Network Kitchen
Time 30m
Yield 4 servings
Number Of Ingredients 8
Steps:
- Heat the oil in a large skillet over medium-high heat. Add the kale and cook, stirring occasionally, until wilted, about 3 minutes. Stir in the beans with the liquid from the can, lemon zest, 2 cups water and a generous pinch each of salt and pepper. Bring to a simmer and continue to cook, stirring occasionally until the liquid has reduced and the kale is tender, 10 to 12 minutes.
- Transfer the kale and beans to a serving bowl. Scatter the parsley and chives over the top and serve with lemon wedges.
- Copyright 2016 Television Food Network, G.P. All rights reserved
ROASTED VEGETABLE AND KALE SOUP
Roasted vegetables, pureed and cooked with broth, kale, and a nice mix of Italian sausages make up this hearty soup. This soup brings out the rich flavors of kale and leaves out its typical bitterness. This soup is a winter staple in our family.
Provided by Betsy B
Categories Soups, Stews and Chili Recipes Soup Recipes Vegetable Soup Recipes Kale Soup Recipes
Time 1h35m
Yield 6
Number Of Ingredients 16
Steps:
- Preheat oven to 400 degrees F (200 degrees C). Brush a jelly roll pan with a thin coat of olive oil.
- Arrange carrots, tomatoes, onion, squash, potatoes, and garlic on the prepared pan. Drizzle remaining olive oil over the vegetables; season with salt and pepper. Turn the vegetables with a spoon to help coat evenly with the oil.
- Roast in preheated oven until browned and tender, turning occasionally, 20 to 30 minutes. Set vegetables aside.
- While the vegetables roast, place a large skillet over medium heat. Crumble sweet Italian sausage and hot Italian sausage into the skillet. Pour 1/4 cup vegetable broth over the sausage. Cook, breaking the sausage apart with a spoon as it cooks, until the sausage is cooked through and no longer pink, 7 to 9 minutes. Transfer sausage to a paper towel-lined plate to drain.
- Cut squash and carrots into 1/2-inch pieces; set aside.
- Peel garlic cloves; place in a blender with roasted tomatoes and onion and blend until smooth. Pour the mixture into a large pot.
- Pour 1/2 cup broth onto the jelly roll pan. Scrape any browned bits from the surface of the pan with a wooden spoon or spatula; pour broth and browned bits into the pot with the blended tomato mixture.
- Pour remaining vegetable broth into the pot. Add kale, thyme, and bay leaf to the mixture; bring to a boil. Reduce heat to medium-low and simmer until the kale is tender, about 30 minutes. Add sausage, carrots, potatoes, squash, garbanzo beans, and kidney beans to the soup; continue cooking until hot, about 10 minutes. Thin the soup with more vegetable broth as desired. Season with salt and black pepper. Discard thyme sprigs and bay leaf to serve.
Nutrition Facts : Calories 563.9 calories, Carbohydrate 56.2 g, Cholesterol 49.7 mg, Fat 27.3 g, Fiber 12.6 g, Protein 26.3 g, SaturatedFat 8.1 g, Sodium 1686.5 mg, Sugar 9.8 g
KALE AND WHITE BEAN SOUP
Mash the beans, and use them to thicken the broth; leave some whole for added texture.
Provided by Martha Stewart
Categories Food & Cooking Soups, Stews & Stocks Soup Recipes
Time 45m
Number Of Ingredients 9
Steps:
- Cut or tear the kale into 1/2-inch strips. In a medium saucepan, heat 1 tablespoon oil over medium-high heat. Add onion, and cook until softened, about 5 minutes.
- Add about half of the beans, and lightly mash with a fork. Add water and stock, and bring to a boil. Stir in kale, remaining beans, 1 teaspoon salt, and 1/4 teaspoon pepper. Partially cover, reduce heat, and simmer until kale is tender, about 20 minutes.
- Toast bread. Ladle soup into bowls, top with toast, and drizzle with remaining tablespoon olive oil. Sprinkle with Parmesan, if desired.
Nutrition Facts : Calories 441 g, Fat 12 g, Protein 22 g
BEAN SOUP WITH KALE
Each serving supplies 7mg of lutein, a healthy dose for the day.
Provided by Ben S.
Categories Soups, Stews and Chili Recipes Soup Recipes Beans and Peas
Yield 8
Number Of Ingredients 10
Steps:
- In a large pot, heat olive oil. Add garlic and onion; saute until soft. Add kale and saute, stirring, until wilted. Add 3 cups of broth, 2 cups of beans, and all of the tomato, herbs, salt and pepper. Simmer 5 minutes. In a blender or food processor, mix the remaining beans and broth until smooth. Stir into soup to thicken. Simmer 15 minutes. Ladle into bowls; sprinkle with chopped parsley.
Nutrition Facts : Calories 182.3 calories, Carbohydrate 31 g, Fat 2.5 g, Fiber 7.3 g, Protein 11 g, SaturatedFat 0.4 g, Sodium 220.4 mg, Sugar 1.8 g
QUICK TOMATO, WHITE BEAN AND KALE SOUP
A hearty bean soup does not always require hours on the stove. Using the canned variety cuts the cook time down drastically for this colorful recipe, which takes no more than an hour start to finish. You can save even more time by tackling some prep while starting to sauté the soup.
Provided by Martha Rose Shulman
Categories dinner, weekday, soups and stews, main course
Time 55m
Yield Serves 4 to 6
Number Of Ingredients 16
Steps:
- Heat the olive oil over medium heat in a large, heavy soup pot and add the onion, carrot, and celery and a pinch of salt. Cook, stirring often, until the vegetables are tender, about 8 minutes. Add the garlic and cook, stirring, until fragrant, about 30 seconds. Stir in the tomatoes and juice from the can, add another pinch of salt and cook, stirring often, for 5 to 10 minutes, until the tomatoes have cooked down slightly.
- Add the water, tomato paste, oregano, potato, and salt to taste. Bring to a boil, add the bouquet garni, cover and simmer 10 to 15 minutes, until the potatoes are just about tender.
- Add the kale and simmer another 10 minutes, until the kale and potatoes are tender and the soup is fragrant. Taste, adjust salt, and add pepper. Stir in the beans and heat through for 5 minutes. Serve, sprinkling some Parmesan over each bowl.
Nutrition Facts : @context http, Calories 180, UnsaturatedFat 2 grams, Carbohydrate 32 grams, Fat 3 grams, Fiber 8 grams, Protein 9 grams, SaturatedFat 0 grams, Sodium 1139 milligrams, Sugar 5 grams
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