January is National Soup Month! Keep warm, reduce calories and enjoy this nutritious white bean and kale soup from my cookbook,Cook Smart, Eat Well. This is an easy meal that tastes good and is good for you.
If you’re looking for a hearty winter soup, add kielbasa sausage to this recipe. Chop the sausage into small pieces to reduce calories. Add it early while sautéing the vegetables to release its flavor. Enjoy!
Ingredients:
3 cups cooked white beans (2 cans or 1 cup dry)
12 cups cleaned and chopped kale
2 cups chopped onions
2 cups chopped carrots
2 teaspoons chopped fresh thyme
1 teaspoon chopped fresh rosemary
1 tablespoon olive oil
1 cup white wine
10 cups vegetable stock
1 bay leaf
1 teaspoon kosher salt
¼ teaspoon ground black pepper
Directions:
If using dried white beans, prepare the dried beans according to package directions. If using canned beans, rinse the beans.
Heat a large soup pot to medium heat. Add the oil, onions and carrots and cook for 5 minutes. Add the kale and the wine. Let simmer until the liquid reduces by half.
Add the thyme, rosemary, vegetable stock, bay leaf, salt and pepper and bring to a boil. Add the beans, reduce heat and let simmer for 20 minutes. Remove the bay leaf before serving.
Nutritional analysis per serving (1/2 cup):
130 calories, 1.5 g fat, 6 g protein, 21 g carbohydrates, 8 g fiber, 420 mg sodium
Happy cooking,
Jennifer A. Welper, Wellness Executive Chef
Author of Cook Smart, Eat Well
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