Monday, January 4, 2010

Two-Bean Soup with Kale

Bean soups can be hit or miss.  Kale, to me, is something that goes around the salad bar at restaurants. I'm not sure why I decided to try this recipe, but I'm glad I did.  Simple to make, great flavor and so satisfying on a cold winter night like we're having in the Midwest.

You can use any combo of beans you have on hand, but I love the silkiness of the cannelloni beans.

Add chopped chicken or sausage if you want to make it heartier.

I got this from Cookinglight.com.

Enjoy!

Two-Bean Soup with Kale
Serves 6

  • 3  tablespoons  olive oil
  • 1  cup  chopped onion
  • 1/2  cup  chopped carrot
  • 1/2  cup  chopped celery
  • 1/2  teaspoon  salt, divided
  • 2  garlic cloves, minced
  • 4  cups  organic vegetable broth, divided
  • 7  cups  stemmed, chopped kale (about 1 bunch)
  • 2  (15-ounce) cans no-salt-added cannelloni beans, rinsed, drained, and divided
  • 1  (15-ounce) can no-salt-added black beans, rinsed and drained
  • 1/2  teaspoon  freshly ground black pepper
  • 1  tablespoon  red wine vinegar
  • 1  teaspoon  chopped fresh rosemary

Preparation

1. Heat a large Dutch oven over medium-high heat. Add olive oil to pan; swirl to coat. Add onion, carrot, and celery, and saute 6 minutes or until tender. Stir in 1/4 teaspoon salt and garlic; cook 1 minute. Stir in 3 cups vegetable broth and kale. Bring to a boil; cover, reduce heat, and simmer 3 minutes or until kale is crisp-tender.
2. Place half of cannelloni beans and remaining 1 cup vegetable broth in a blender or food processor; process until smooth. Add pureed bean mixture, remaining cannelloni beans, black beans, and pepper to soup. Bring to a boil; reduce heat, and simmer 5 minutes. Stir in remaining 1/4 teaspoon salt, vinegar, and rosemary.

Nutritional Information

Calories: 250
Fat: 10.4g (sat 1.4g,mono 5.5g,poly 2.2g)
Protein: 11.8g
Carbohydrate: 30.5g
Fiber: 9.2g
Cholesterol: 0.0mg
Iron: 3.8mg
Sodium: 593mg
Calcium: 189mg

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