My Trainer's Kale Soup

Vegetarian
Gluten Free
Dairy Free
Very Healthy
Health score
74%
My Trainer's Kale Soup
50 min.
6
303kcal

Suggestions

Ingredients

  • tablespoon apple cider vinegar to taste
  • 15 ounce black beans drained and rinsed canned
  • 15 ounce .5 can cannellini beans drained and rinsed divided canned
  •  carrots sliced
  • stalks celery chopped
  • 32 fluid ounce chicken stock see 
  • cloves garlic minced
  • servings salt and ground pepper black to taste
  • cup kale chopped to taste
  • tablespoons olive oil or as needed
  • large onion diced

Equipment

  • food processor
  • pot
  • blender

Directions

  1. Heat olive oil in a stockpot over medium heat; cook and stir onion, carrots, celery, salt, and pepper in the hot oil until carrots are tender, 10 to 15 minutes. Stir garlic into vegetable mixture and cook until fragrant, about 2 minutes.
  2. Stir chicken stock, black beans, and 1/2 can cannellini beans into vegetable mixture.
  3. Blend remaining 1/2 can cannellini beans in a food processor or blender until smooth; stir into vegetable mixture.
  4. Add kale and apple cider vinegar to vegetable mixture; bring to a boil. Reduce heat and simmer until flavors have blended, 20 to 30 minutes.

Nutrition Facts

Calories303kcal
Protein18.85%
Fat27.9%
Carbs53.25%

Properties

Glycemic Index
45.14
Glycemic Load
6
Inflammation Score
-10
Nutrition Score
21.766956412274%

Flavonoids

Apigenin
0.96mg
Luteolin
0.42mg
Isorhamnetin
2.08mg
Kaempferol
2mg
Myricetin
0.04mg
Quercetin
6.12mg

Nutrients percent of daily need

Calories:302.95kcal
15.15%
Fat:9.57g
14.72%
Saturated Fat:1.63g
10.18%
Carbohydrates:41.1g
13.7%
Net Carbohydrates:30.23g
10.99%
Sugar:6.66g
7.4%
Cholesterol:4.73mg
1.58%
Sodium:566.27mg
24.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.55g
29.09%
Vitamin A:9000.24IU
180%
Fiber:10.86g
43.45%
Manganese:0.73mg
36.41%
Vitamin K:36.99µg
35.23%
Folate:125.81µg
31.45%
Potassium:1010.9mg
28.88%
Iron:4.2mg
23.31%
Phosphorus:220.47mg
22.05%
Copper:0.44mg
21.82%
Magnesium:81.23mg
20.31%
Vitamin B1:0.28mg
18.7%
Vitamin B3:3.7mg
18.48%
Vitamin B2:0.31mg
18.47%
Vitamin B6:0.33mg
16.55%
Vitamin C:11.69mg
14.17%
Vitamin E:2.07mg
13.8%
Calcium:128.52mg
12.85%
Zinc:1.63mg
10.88%
Selenium:6.01µg
8.59%
Vitamin B5:0.52mg
5.24%
Source:Allrecipes