Savory Kale, Cannellini Bean, and Potato Soup

Vegetarian
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Savory Kale, Cannellini Bean, and Potato Soup
75 min.
6
284kcal

Suggestions

Ingredients

  • 16 ounce .5 can cannellini beans rinsed drained canned
  • 0.8 cup carrots diced
  • 0.5 teaspoon rosemary fresh chopped
  • 0.5 teaspoon sage fresh chopped
  • 0.5 teaspoon thyme leaves fresh chopped
  • cloves garlic minced
  • servings ground pepper black to taste
  • cups kale leaves finely chopped
  • cups chicken broth low-sodium
  • tablespoons olive oil extra-virgin
  •  onion diced
  •  potatoes halved sliced
  • small chile pepper red seeded chopped fine
  • cups water 
  • cup white wine 

Equipment

  • dutch oven

Directions

  1. Heat the olive oil in a large Dutch oven over medium heat; cook and stir the onion until softened and translucent, about 5 minutes. Stir in the carrot and garlic, and cook for 5 minutes more.
  2. Pour in the chicken broth, water, and white wine; stir in the potatoes, rosemary, sage, and thyme. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until the potatoes are tender, about 20 minutes.
  3. Add the cannelini beans, kale, chile pepper, and black pepper, and simmer, covered, for 30 more minutes.

Nutrition Facts

Calories284kcal
Protein16.41%
Fat20.06%
Carbs63.53%

Properties

Glycemic Index
64.6
Glycemic Load
18.97
Inflammation Score
-10
Nutrition Score
21.070434902025%

Flavonoids

Malvidin
0.02mg
Catechin
0.31mg
Epicatechin
0.22mg
Hesperetin
0.16mg
Naringenin
0.15mg
Apigenin
0.01mg
Luteolin
0.1mg
Isorhamnetin
2.57mg
Kaempferol
4.29mg
Myricetin
0.05mg
Quercetin
6.13mg

Nutrients percent of daily need

Calories:284.12kcal
14.21%
Fat:5.91g
9.09%
Saturated Fat:0.98g
6.11%
Carbohydrates:42.1g
14.03%
Net Carbohydrates:34.87g
12.68%
Sugar:3.6g
4%
Cholesterol:0mg
0%
Sodium:68.15mg
2.96%
Alcohol:4.12g
100%
Alcohol %:1.1%
100%
Protein:10.88g
21.75%
Vitamin A:3455.05IU
69.1%
Vitamin C:41.49mg
50.29%
Copper:0.91mg
45.3%
Manganese:0.77mg
38.57%
Vitamin K:37.92µg
36.11%
Potassium:1059.12mg
30.26%
Fiber:7.23g
28.94%
Vitamin B6:0.52mg
26.03%
Iron:3.84mg
21.34%
Folate:79.33µg
19.83%
Magnesium:78.04mg
19.51%
Phosphorus:193.55mg
19.36%
Vitamin B3:3.24mg
16.2%
Vitamin B1:0.2mg
13.12%
Calcium:112.88mg
11.29%
Vitamin E:1.49mg
9.93%
Zinc:1.48mg
9.84%
Vitamin B2:0.15mg
8.93%
Vitamin B5:0.57mg
5.75%
Selenium:2.07µg
2.95%
Vitamin B12:0.12µg
1.97%
Source:Allrecipes