Collard Greens and White Bean Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Collard Greens and White Bean Soup
45 min.
6
231kcal

Suggestions


Welcome to a delightful culinary experience with our Collard Greens and White Bean Soup! This vibrant and hearty dish is not only a feast for the eyes but also a powerhouse of nutrition, boasting a perfect health score of 100. Whether you're a seasoned vegetarian, a curious vegan, or simply someone looking to incorporate more wholesome meals into your diet, this soup is sure to impress.

Imagine a warm bowl filled with tender collard greens, rich white beans, and a medley of fresh vegetables, all simmered to perfection. The subtle kick from chipotle chili powder and red pepper flakes adds a delightful depth of flavor, making each spoonful a comforting embrace. Plus, with only 231 calories per serving, you can indulge guilt-free!

This recipe is incredibly versatile, allowing you to substitute collards with other greens like kale or chard, depending on your preference. It's gluten-free, dairy-free, and packed with plant-based goodness, making it an ideal choice for lunch, dinner, or any time you crave a nourishing meal. Ready in just 45 minutes, this soup is perfect for busy weeknights or leisurely weekends alike.

So, gather your ingredients and get ready to savor a bowl of health and flavor that will warm your soul and satisfy your taste buds. Enjoy the journey of cooking and the joy of sharing this delightful soup with family and friends!

Ingredients

  • 30 ounce cannellini beans white drained canned (I used Great Northern beans)
  •  carrots sliced
  • ribs celery chopped
  • 0.1 teaspoon chipotle chili powder 
  • pounds collard greens chopped (can substitute kale, chard, or other greens)
  • large onion chopped
  • 0.5 teaspoon oregano 
  • 0.3 teaspoon pepper red
  • servings ground pepper red freshly ground to taste
  • 0.5 teaspoon thyme leaves 
  • cups vegetable stock 
  • cups vegetable stock fat-free

Equipment

  • pressure cooker

Directions

  1. Heat a little water (about 2 tbsp.) in a pressure cooker and add onion. Cook until onion is tender, about five minutes.
  2. Put the next 5 ingredients into pressure cooker and seal. Bring to high pressure and cook for 5 minutes.
  3. Remove from heat and release pressure manually. (If cooking without a pressure cooker, cook covered in a large pot until collards are tender, about 30 minutes.)
  4. Add the beans, 2 cups of water or broth, and the remaining seasonings. Simmer for at least 20 minutes to allow flavors to combine. While cooking, add additional water or broth if the soup seems too dry.
  5. Serve topped with vegan parmesan.

Nutrition Facts

Calories231kcal
Protein24.28%
Fat5.74%
Carbs69.98%

Properties

Glycemic Index
46.31
Glycemic Load
2.77
Inflammation Score
-10
Nutrition Score
30.09347820282%

Flavonoids

Apigenin
0.39mg
Luteolin
0.3mg
Isorhamnetin
1.25mg
Kaempferol
6.85mg
Myricetin
0.02mg
Quercetin
7.11mg

Nutrients percent of daily need

Calories:230.73kcal
11.54%
Fat:1.57g
2.41%
Saturated Fat:0.33g
2.09%
Carbohydrates:43.03g
14.34%
Net Carbohydrates:28.19g
10.25%
Sugar:4.77g
5.3%
Cholesterol:0mg
0%
Sodium:984.09mg
42.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.93g
29.86%
Vitamin K:339.83µg
323.65%
Vitamin A:8633.54IU
172.67%
Manganese:1.36mg
68%
Folate:258.14µg
64.54%
Fiber:14.84g
59.34%
Vitamin C:33.79mg
40.96%
Calcium:296.28mg
29.63%
Phosphorus:277.01mg
27.7%
Potassium:897.32mg
25.64%
Magnesium:101.64mg
25.41%
Iron:3.78mg
21.02%
Copper:0.42mg
20.96%
Vitamin B6:0.41mg
20.62%
Vitamin B1:0.3mg
19.98%
Vitamin E:2.56mg
17.06%
Vitamin B2:0.23mg
13.49%
Zinc:1.58mg
10.51%
Selenium:7.2µg
10.29%
Vitamin B3:2mg
9.99%
Vitamin B5:0.7mg
7.01%