Two-Bean Soup with Kale

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
77%
Two-Bean Soup with Kale
30 min.
6
293kcal

Suggestions


Welcome to a delightful culinary experience with our Two-Bean Soup with Kale! This vibrant and hearty soup is not only a feast for the eyes but also a powerhouse of nutrition, making it the perfect choice for anyone seeking a healthy meal without compromising on flavor. With a health score of 77, this recipe is packed with wholesome ingredients that cater to a variety of dietary preferences, including vegetarian, vegan, gluten-free, and dairy-free options.

Imagine savoring a warm bowl of this delicious soup, brimming with the goodness of black beans and cannellini beans, complemented by the earthy flavors of fresh kale, carrots, and celery. The addition of aromatic herbs like rosemary and a splash of red wine vinegar elevates the taste, creating a symphony of flavors that will tantalize your taste buds. Ready in just 30 minutes, this dish is perfect for a quick lunch, a satisfying dinner, or even as a main course for your next gathering.

Not only is this soup a comforting meal, but it also boasts a balanced caloric breakdown, with 19.61% protein, 22.36% fat, and 58.03% carbohydrates, making it a nourishing option for any time of the day. So, gather your ingredients and get ready to whip up a bowl of this delicious Two-Bean Soup with Kale that will warm your heart and nourish your body!

Ingredients

  • 15 ounce no-salt-added black beans rinsed drained canned
  • 0.5 teaspoon pepper black freshly ground
  • 30 ounce no-salt-added cannellini beans divided rinsed drained canned
  • 0.5 cup carrots chopped
  • 0.5 cup celery chopped
  • teaspoon rosemary fresh chopped
  •  garlic cloves minced
  • cups kale stemmed chopped ( 1 bunch)
  • tablespoons olive oil 
  • cup onion chopped
  • tablespoon red wine vinegar 
  • 0.5 teaspoon salt divided
  • cups vegetable broth organic divided (such as Emeril's)

Equipment

  • food processor
  • frying pan
  • blender
  • dutch oven

Directions

  1. Heat a large Dutch oven over medium-high heat.
  2. Add olive oil to pan; swirl to coat.
  3. Add onion, carrot, and celery, and saut 6 minutes or until tender. Stir in 1/4 teaspoon salt and garlic; cook 1 minute. Stir in 3 cups vegetable broth and kale. Bring to a boil; cover, reduce heat, and simmer 3 minutes or until kale is crisp-tender.
  4. Place half of cannellini beans and remaining 1 cup vegetable broth in a blender or food processor; process until smooth.
  5. Add pureed bean mixture, remaining cannellini beans, black beans, and pepper to soup. Bring to a boil; reduce heat, and simmer 5 minutes. Stir in remaining 1/4 teaspoon salt, vinegar, and rosemary.

Nutrition Facts

Calories293kcal
Protein19.61%
Fat22.36%
Carbs58.03%

Properties

Glycemic Index
45.81
Glycemic Load
5.16
Inflammation Score
-10
Nutrition Score
21.57391328397%

Flavonoids

Apigenin
0.25mg
Luteolin
0.11mg
Isorhamnetin
7.12mg
Kaempferol
11.69mg
Myricetin
0.03mg
Quercetin
11.02mg

Nutrients percent of daily need

Calories:292.52kcal
14.63%
Fat:7.83g
12.04%
Saturated Fat:1.13g
7.06%
Carbohydrates:45.69g
15.23%
Net Carbohydrates:30.78g
11.19%
Sugar:3.29g
3.65%
Cholesterol:0mg
0%
Sodium:1154.62mg
50.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.44g
30.87%
Vitamin K:104.03µg
99.08%
Vitamin A:4607.29IU
92.15%
Fiber:14.91g
59.65%
Folate:130.99µg
32.75%
Vitamin C:26.07mg
31.61%
Manganese:0.57mg
28.71%
Iron:5.13mg
28.52%
Calcium:182.38mg
18.24%
Magnesium:63.22mg
15.81%
Vitamin B1:0.22mg
14.93%
Phosphorus:128.19mg
12.82%
Potassium:439.23mg
12.55%
Copper:0.18mg
9.25%
Vitamin B2:0.15mg
8.61%
Vitamin E:1.27mg
8.47%
Vitamin B6:0.15mg
7.54%
Zinc:0.99mg
6.57%
Vitamin B3:0.82mg
4.09%
Vitamin B5:0.28mg
2.85%
Selenium:1.4µg
2%
Source:My Recipes