One of my favorite ways to eat kale is in soups. It’s a hearty enough green that it keeps it’s form when cooked and in broth and it add a deep rich green color to your meal. This simple bean and vegetable stew it’s great when you just want to warm up, or are getting sick, or just want a low-fat high-fiber meal. I like to make this recipe this time of year because of it being flu season and the extra nutrition boost it can give. Check out some the benefits of white beans & kale.
Benefits of White Beans
- High Fiber
- High in Plant-Based Protein
- Helps Healthy Weight Loss
- Regulates Blood Sugar
- High in Magnesium for Heart Health, Bone Health, Nerve Health, etc.
Benefits of Kale
- Cruciferous Vegetable – Known to Fight Cancer
- Rich in Vitamin C
- Helps to Lower Bad Cholesterol
- High in Lutein for Healthy Vision
No doubt this antioxidant rich, high fiber, delicious stew is one to keep in your recipe box for emergencies during flu season!
White Bean and Kale Italian Soup
- 1 small yellow onion, chopped
- 2 large garlic cloves, minced
- 3 medium carrots, chopped
- 2 celery sticks, chopped
- 1 small bunch of kale, chopped
- 1 cup dry white wine*
- 4-6 cups vegetable broth, depending on how much broth you’d like
- 1 15oz. can cannelloni beans, drained or 3 cups cooked cannelloni beans
- 1 tsp ground sage
- 1 tsp dried thyme
- 1 tbsp dried parsley
- salt and pepper to taste
*I use a cup of white wine to give it an added layer of flavor. When wine is cooked the alcohol and any sulfites, that many can be allergic to, are cooked off. If you don’t want to put wine in the soup, add another cup of vegetable broth or until it is as thick or thin as you’d like it to be.
- Heat a large pot on low heat, add onion, if you’d like to add a small amount of oil you can or keep the heat on low to allow the onion to excrete all it’s juices. Once the onion is cooking and starting to be translucent, add in the garlic. Cook until fragrant – about 1 minute. Add in carrots and celery and allow to cook for a few minutes until carrots start to get soft. About 7-10 minutes.
- Add in the chopped kale, dry white wine (optional), and vegetable broth. Allow to simmer and the kale to wilt. 5 minutes.
- Add in the cooked beans, sage, thyme, and parsley. Let simmer for a few minutes. Taste and add salt and pepper if needed.
284 calories | 3.6 g total fat | 1.9 g polyunsaturated fat | 0.6 g monounsaturated fat | 0.5 g saturated | 0 g trans fats | 0 mg cholesterol | 1235 mg sodium (depending on broth) | 43 g carbohydrates | 15 g fiber | 6.6 g total sugar | 11.7 g protein | 502% Vitamin A | 88% Vitamin C | 433% Vitamin K | 18% Calcium | 20% Iron