Spanish Kale-and-White Bean Soup

Gluten Free
Dairy Free
Health score
22%
Spanish Kale-and-White Bean Soup
86 min.
8
231kcal

Suggestions

Ingredients

  • 15.5 oz beans white rinsed drained canned
  • 1 medium carrots diced
  • 48 oz chicken broth 
  • 0.5 pound chorizo smoked chopped
  • 0.5 cup cooking wine dry white
  • 1  garlic clove chopped
  • 16 oz kale fresh washed and trimmed
  • 1 medium onion chopped
  • 1 medium potatoes cubed
  • 1 tablespoon vegetable oil 

Equipment

  • slotted spoon
  • dutch oven

Directions

  1. Saut chorizo in a Dutch oven over medium-high heat 6 to 8 minutes or until browned.
  2. Remove with a slotted spoon; wipe Dutch oven clean.
  3. Saut potato, onion, and carrot in hot oil in Dutch oven over medium heat 4 to 5 minutes or until tender; add garlic, and cook 1 minute.
  4. Add wine; cook, stirring occasionally, 2 minutes or until wine is reduced by half. Stir in 48-oz. container chicken broth.
  5. Bring mixture to a boil. Gradually stir in kale and chorizo. Reduce heat, and simmer, stirring occasionally, 45 to 50 minutes or until collards are tender. Stir in white beans and, if desired, 14-oz. can chicken broth during last 5 minutes of cooking.

Nutrition Facts

Calories231kcal
Protein21.58%
Fat38.98%
Carbs39.44%

Properties

Glycemic Index
36.7
Glycemic Load
6.87
Inflammation Score
-10
Nutrition Score
22.870869576931%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
0.06mg
Luteolin
0.01mg
Isorhamnetin
14.07mg
Kaempferol
26.86mg
Myricetin
0.01mg
Quercetin
15.81mg

Nutrients percent of daily need

Calories:230.68kcal
11.53%
Fat:9.7g
14.92%
Saturated Fat:2.97g
18.57%
Carbohydrates:22.08g
7.36%
Net Carbohydrates:16.08g
5.85%
Sugar:2.64g
2.94%
Cholesterol:21.12mg
7.04%
Sodium:672.36mg
29.23%
Alcohol:1.54g
100%
Alcohol %:0.52%
100%
Protein:12.08g
24.16%
Vitamin K:227.48µg
216.65%
Vitamin A:7043.56IU
140.87%
Vitamin C:59.79mg
72.47%
Manganese:0.83mg
41.4%
Fiber:6g
24.01%
Calcium:201.82mg
20.18%
Folate:79.34µg
19.83%
Vitamin B2:0.34mg
19.81%
Iron:3.52mg
19.57%
Potassium:646.02mg
18.46%
Magnesium:58.43mg
14.61%
Vitamin B1:0.19mg
12.45%
Vitamin B6:0.24mg
12.11%
Phosphorus:113.08mg
11.31%
Copper:0.22mg
11.11%
Vitamin B3:1.49mg
7.47%
Zinc:1.1mg
7.31%
Vitamin E:1.07mg
7.14%
Selenium:2.29µg
3.28%
Vitamin B5:0.29mg
2.94%
Source:My Recipes