Chunky Bean Soup with Ham and Kale

Gluten Free
Dairy Free
Health score
32%
Chunky Bean Soup with Ham and Kale
45 min.
6
469kcal

Suggestions

Ingredients

  • teaspoon bouquet garni: thyme dried black
  • large carrots sliced into 1/2-inch rounds
  • rib celery halved
  • large garlic cloves smashed
  • 1.5 pounds meaty ham hock 
  • cups kale leaves coarsely chopped
  • cups chicken stock see low-sodium
  • 1.3 cups jacob's cattle beans drained
  • small onions coarsely chopped
  • servings salt and pepper freshly ground
  • 2.5 quarts water 

Equipment

  • pot
  • slotted spoon

Directions

  1. Put the beans in a large soup pot.
  2. Add the ham hock, whole carrot, garlic, celery, whole onion, bouquet garni and water and bring to a boil. Cover partially and cook over moderate heat until the beans are just barely tender, about 1 1/2 hours.
  3. Using a slotted spoon, discard the carrot, celery and onion.
  4. Add the sliced carrots, chopped onion and stock; season with salt and pepper. Cover partially and simmer until the beans are tender, about 45 minutes.
  5. Remove the hock and let cool slightly, then shred the meat and return to the soup.
  6. Add the kale and cook until tender, 10 minutes. Discard the bouquet garni, season with salt and pepper; serve.

Nutrition Facts

Calories469kcal
Protein33.05%
Fat53.74%
Carbs13.21%

Properties

Glycemic Index
31.97
Glycemic Load
3.2
Inflammation Score
-10
Nutrition Score
17.287391279055%

Flavonoids

Apigenin
0.01mg
Luteolin
0.07mg
Isorhamnetin
4.47mg
Kaempferol
6.85mg
Myricetin
0.06mg
Quercetin
8.05mg

Nutrients percent of daily need

Calories:469kcal
23.45%
Fat:27.99g
43.06%
Saturated Fat:10.12g
63.26%
Carbohydrates:15.49g
5.16%
Net Carbohydrates:12g
4.36%
Sugar:4.27g
4.75%
Cholesterol:123.6mg
41.2%
Sodium:620.99mg
27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.73g
77.46%
Vitamin A:11429.88IU
228.6%
Vitamin K:65.55µg
62.42%
Vitamin C:29.25mg
35.45%
Potassium:1004.78mg
28.71%
Vitamin B3:4.03mg
20.17%
Iron:3.56mg
19.79%
Folate:74.36µg
18.59%
Fiber:3.49g
13.94%
Copper:0.27mg
13.38%
Calcium:132.91mg
13.29%
Phosphorus:127.67mg
12.77%
Manganese:0.25mg
12.35%
Vitamin B2:0.16mg
9.58%
Vitamin B6:0.17mg
8.73%
Magnesium:34.53mg
8.63%
Zinc:0.74mg
4.93%
Vitamin B1:0.07mg
4.67%
Vitamin B12:0.24µg
3.93%
Vitamin E:0.51mg
3.38%
Vitamin B5:0.21mg
2.15%
Source:My Recipes