Kale and White Bean Soup

Gluten Free
Popular
Health score
18%
Kale and White Bean Soup
180 min.
6
685kcal

Suggestions

Ingredients

  •  bay leaf (not California)
  • 0.5 teaspoon pepper black
  •  carrots halved lengthwise
  • cups chicken broth 
  • teaspoon rosemary fresh finely chopped
  •  garlic cloves finely chopped
  • lb beans such as great northern dried white
  • lb kale coarsely chopped (preferably lacinato)
  • tablespoons olive oil 
  •  onions coarsely chopped
  • inch parmigiano-reggiano rind 
  • servings accompaniment:provolone toasts 
  • teaspoons salt 
  • lb sausage such as kielbasa smoked sliced
  • qt water 

Equipment

  • frying pan
  • paper towels
  • pot
  • colander

Directions

  1. Cover beans with water by 2 inches in a pot and bring to a boil.
  2. Remove from heat and let stand, uncovered, 1 hour.
  3. Drain beans in a colander and rinse.
  4. Cook onions in oil in an 8-quart pot over moderately low heat, stirring occasionally, until softened, 4 to 5 minutes.
  5. Add garlic and cook, stirring, 1 minute.
  6. Add beans, broth, 1 quart water, cheese rind, salt, pepper, bay leaf, and rosemary and simmer, uncovered, until beans are just tender, about 50 minutes.
  7. While soup is simmering, brown sausage (if using) in batches in a heavy skillet over moderate heat, turning, then transfer to paper towels to drain.
  8. Stir carrots into soup and simmer 5 minutes. Stir in kale, sausage, and remaining quart water and simmer, uncovered, stirring occasionally, until kale is tender, 12 to 15 minutes. Season soup with salt and pepper.
  9. •Soup is best if made 1 or 2 days ahead. Cool completely, uncovered, then chill, covered. Thin with water if necessary. •Lacinato is available at farm stands, specialty produce markets, and natural foods stores. Be aware that it has many aliases: Tuscan kale, black cabbage, cavolo nero, dinosaur kale, and flat black cabbage.

Nutrition Facts

Calories685kcal
Protein19.71%
Fat63.15%
Carbs17.14%

Properties

Glycemic Index
36.31
Glycemic Load
3.58
Inflammation Score
-10
Nutrition Score
27.766087075938%

Flavonoids

Apigenin
0.01mg
Luteolin
0.1mg
Isorhamnetin
1.84mg
Kaempferol
0.44mg
Myricetin
0.08mg
Quercetin
7.65mg

Nutrients percent of daily need

Calories:685.42kcal
34.27%
Fat:48.36g
74.4%
Saturated Fat:17.76g
111.02%
Carbohydrates:29.53g
9.84%
Net Carbohydrates:21.24g
7.73%
Sugar:6.31g
7.01%
Cholesterol:118.07mg
39.36%
Sodium:2160.19mg
93.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.96g
67.91%
Vitamin A:13702.24IU
274.04%
Vitamin B3:8.25mg
41.23%
Phosphorus:396.59mg
39.66%
Vitamin B6:0.78mg
39.19%
Zinc:5.8mg
38.65%
Manganese:0.71mg
35.4%
Vitamin B1:0.5mg
33.43%
Fiber:8.28g
33.13%
Vitamin B12:1.91µg
31.82%
Potassium:1012.11mg
28.92%
Vitamin B2:0.49mg
28.55%
Selenium:18.29µg
26.12%
Folate:103.03µg
25.76%
Iron:4.26mg
23.69%
Copper:0.42mg
21.15%
Magnesium:82.41mg
20.6%
Calcium:171.63mg
17.16%
Vitamin K:15.52µg
14.78%
Vitamin C:9.66mg
11.71%
Vitamin B5:1.03mg
10.28%
Vitamin E:1.45mg
9.68%
Vitamin D:1.16µg
7.71%
Source:Epicurious