chaz

LEMONY KALE AND WHITE BEAN SOUP

Name: LEMONY KALE AND WHITE BEAN SOUP
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 tablespoon olive oil or 1/2 cup water for water saute; 2 medium leeks (about 3 – 4 cups), thinly sliced (white & pale green parts only); 2 large carrots (about 1 cup), diced; 2 celery stalks (about 1 cup), diced; 2 garlic cloves, minced; 1 teaspoon dried oregano, rosemary or thyme or 2 teaspoons fresh chopped; pinch of red pepper flakes; 6 – 7 cups low-sodium vegetable broth or combo of water & broth; 2 cans (15 oz) cannellini beans, drained and rinsed or 3 cups cooked; 1 bunch kale (lacinato or curly), middle stem removed and julienned; 2 – 3 lemons, juice of; mineral salt & fresh cracked pepper to taste; chopped parsley, to serve

4 servings

hidangan

10 minutes

masa aktif

40 minutes

jumlah masa

Mula Memasak

Bahan-bahan

1 tablespoon olive oil or 1/2 cup water for water saute

2 medium leeks (about 3 – 4 cups), thinly sliced (white & pale green parts only)

2 large carrots (about 1 cup), diced

2 celery stalks (about 1 cup), diced

2 garlic cloves, minced

1 teaspoon dried oregano, rosemary or thyme or 2 teaspoons fresh chopped

pinch of red pepper flakes

6 – 7 cups low-sodium vegetable broth or combo of water & broth

2 cans (15 oz) cannellini beans, drained and rinsed or 3 cups cooked

1 bunch kale (lacinato or curly), middle stem removed and julienned

2 – 3 lemons, juice of

mineral salt & fresh cracked pepper to taste

chopped parsley, to serve

Arahan

Saute: In a large pot or dutch oven, heat oil or water over medium heat, add leeks, carrots and celery and saute about 5 – 7 minutes (leeks should be softened and wilted). Add garlic and herbs & red pepper flakes, saute 1 minute more or until fragrant.

Boil & Simmer: Add liquids and beans, bring to a slight boil, add kale, turn down heat to low and cook until kale softens and wilts, about 5 minutes. Add lemon juice and salt & pepper to taste. Add extra water/broth as needed.

Serve with a sprinkle of parsley and squeeze of lemon. A light dusting of Almond Parmesan would be a nice touch too. Pair with your favorite crusty bread or naan bread to soak up the juices.

Serves 4 – 6

Add in 1/2 cup of orzo before bringing to a boil, cook soup at least 10 minutes on medium before adding the kale. Add an extra cup of water if needed.

Use 1 onion in place of the leeks if needed. Dice onion and cook the same as the leeks in this recipe.

Use baby kale in the tub (5 oz.) if you prefer.

Nutrition information is calculated using 1 Tbsp oil and 3 cups veggie broth.

Pemakanan

Saiz Hidangan

Kalori

263

Jumlah Lemak

5.5 g

Lemak Tepu

0.6 g

Lemak Tidak Tepu

Lemak Trans

0 g

Kolesterol

0 mg

Natrium

563.6 mg

Jumlah Karbohidrat

44.9 g

Serat Pemakanan

10.9 g

Jumlah Gula

8.3 g

Protein

11.4 g