Herbivoracious' White Bean and Kale Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Herbivoracious' White Bean and Kale Soup
45 min.
6
332kcal
32.7%sweetness
67.23%saltiness
44.64%sourness
100%bitterness
12.47%savoriness
33.44%fattiness
0%spiciness

Ingredients

  • 0.3 cup olive oil extra virgin extra-virgin for garnish
  • medium onion diced finely
  • head garlic clove whole minced peeled
  •  carrots diced finely
  • teaspoon kosher salt 
  •  bay leaves 
  • teaspoon rosemary leaves fresh minced
  •  the following: parmesan rind) 
  • cups navy dried white picked over rinsed
  • cups water 
  • bunch kale washed cut into ribbons and thoroughly (lacinato)
  •  juice of lemon 

Equipment

  • sauce pan
  • stove
  • pressure cooker

Directions

  1. PRESSURE COOKER METHOD
  2. In the pressure cooker base, but without pressure, heat the olive oil over medium-high heat. Saut the onion, garlic, carrot, and 1 teaspoon salt until the onion is translucent, about 4 minutes.
  3. Add the bay leaves, rosemary, and your choice(s) of the Parmesan rind, dried porcini, or broth powder.
  4. Add the dry beans and water. Bring up to high pressure and cook for 40 minutes, then allow the pressure to release naturally. Open the lid.
  5. Remove the bay leaves and Parmesan rind, if using.
  6. Add the kale and lemon juice and simmer for 10 minutes, until the kale is tender. Taste and adjust the seasoning, then serve, garnished with a generous drizzle of extra-virgin olive oil.
  7. STOVETOP METHOD
  8. Cover the beans with several inches of water and soak overnight.
  9. Drain the beans and place in a large saucepan. Cover with water by at least 2 inches and bring to a boil. Reduce the heat and simmer the beans until tender, about 1 1/2 to 2 hours.
  10. Drain the beans, reserving the bean broth.
  11. In a large saucepan, heat the olive oil over medium-high heat. Saut the onion, garlic, carrot, and 1 teaspoon salt until the onion is translucent, about 4 minutes.
  12. Add 4 cups of the bean broth, the bay leaves, rosemary, and your choice of the Parmesan rind, dried porcini, or broth powder. Bring to a simmer and cook for 30 minutes.
  13. Remove the bay leaves and Parmesan rind, if using.
  14. Add the beans, kale, and lemon juice and simmer for 10 minutes, until the kale is tender. Taste and adjust the seasoning, then serve, garnished with a generous drizzle of extra-virgin olive oil.

Nutrition Facts

Calories332kcal
Protein19.82%
Fat26.19%
Carbs53.99%

Properties

Glycemic Index
22.64
Glycemic Load
1.16
Inflammation Score
-10
Nutrition Score
30.319130434783%

Flavonoids

Catechin
0.01mg
Epicatechin
0.06mg
Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Apigenin
0.01mg
Luteolin
0.03mg
Isorhamnetin
6.03mg
Kaempferol
12.59mg
Myricetin
0.09mg
Quercetin
8.74mg

Taste

Sweetness:
32.7%
Saltiness:
67.23%
Sourness:
44.64%
Bitterness:
100%
Savoriness:
12.47%
Fattiness:
33.44%
Spiciness:
0%

Nutrients percent of daily need

Calories:331.54kcal
16.58%
Fat:9.98g
15.35%
Saturated Fat:1.45g
9.04%
Carbohydrates:46.27g
15.42%
Net Carbohydrates:34.41g
12.51%
Sugar:3.03g
3.37%
Cholesterol:0mg
0%
Sodium:432.44mg
18.8%
Protein:16.99g
33.98%
Vitamin K:95.18µg
90.65%
Vitamin A:3866.58IU
77.33%
Manganese:1.47mg
73.74%
Folate:281.59µg
70.4%
Fiber:11.86g
47.45%
Iron:7.6mg
42.23%
Potassium:1370.21mg
39.15%
Copper:0.75mg
37.69%
Magnesium:142.65mg
35.66%
Vitamin C:25.61mg
31.04%
Calcium:241.91mg
24.19%
Phosphorus:231.54mg
23.15%
Vitamin B1:0.34mg
22.99%
Zinc:2.71mg
18.07%
Vitamin B6:0.34mg
17.22%
Selenium:9.66µg
13.8%
Vitamin B2:0.19mg
11.32%
Vitamin E:1.66mg
11.08%
Vitamin B5:0.63mg
6.34%
Vitamin B3:0.76mg
3.8%