Equipment
- soup pot
- cutting board
- Knife
- serving spoon
Ingredients
- 3-4 cups kale about 6-8 leaves
- 1 onion diced
- 1 can white beans low-sodium
- 1 can diced tomatoes low-sodium
- 1 Tbsp oil
- 1 Tbsp Italian seasoning
- 4 cups vegetable or chicken broth low-sodium
Instructions
- Rinse and chop kale into 1/2 inch pieces and dice onion.
- Drain and rinse white beans. Set aside.
- Heat oil in a medium size soup pot.
- Add chopped onions, sauté until soft, 3-5 minutes.
- Add kale to onions and sauté for 3-5 minutes, or until kale is bright green.
- Add tomatoes, broth, and rinsed beans; then bring to a boil.
- Simmer 10-15 minutes and enjoy warm!
- For variation: Add cooked chicken or low-fat sausage.
Nutrition Facts
Kale and White Bean Soup
Amount per 1 Serving
Calories
182
% Daily Value*
Fat
5
g
8
%
Saturated Fat
0.5
g
3
%
Trans Fat
0.01
g
Polyunsaturated Fat
1
g
Monounsaturated Fat
2
g
Sodium
42
mg
2
%
Carbohydrates
28
g
9
%
Fiber
9
g
38
%
Sugar
5
g
6
%
Protein
10
g
20
%
Calcium
242
mg
24
%
Iron
5
mg
28
%
Potassium
775
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
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