White Bean Soup with Kale and Chorizo

Gluten Free
Dairy Free
Very Healthy
Health score
100%
White Bean Soup with Kale and Chorizo
20 min.
4
304kcal

Suggestions


Warm up your culinary repertoire with a bowl of our hearty White Bean Soup with Kale and Chorizo, a dish that combines robust flavors and wholesome ingredients for an irresistible dining experience. This soup not only boasts a vibrant blend of textures and tastes but also delivers a health score of 100, making it a guilt-free option for any meal. Perfect for lunch or dinner, it effortlessly caters to various dietary needs, as it is both gluten-free and dairy-free.

The foundation of this delightful dish is built on organic cannellini beans, renowned for their creamy texture and nutritional benefits. Paired with the smokiness of Spanish chorizo and the earthy kick of garlic, this soup tantalizes the taste buds while the fresh, pre-chopped kale adds a nutritional punch and a pop of color. With just 304 calories per serving, you can savor every spoonful without sacrificing your health goals.

What truly sets this soup apart is its simplicity; it can be ready in just 20 minutes. Whether you’re entertaining guests or looking for a comforting weeknight meal, this recipe will impress with its depth of flavor and warmth. So gather your ingredients and let’s whip up a pot of this nourishing, delightful soup that’s sure to become a staple in your kitchen!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 30 ounce .5 can cannellini beans organic rinsed drained canned
  • ounces chorizo sausage spanish finely chopped
  •  garlic cloves minced
  • cups prechopped kale 
  • cups lower-sodium chicken broth fat-free
  • cup prechopped onion 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • potato masher
  • microwave

Directions

  1. Heat a large saucepan over medium-high heat.
  2. Add chorizo to pan; saut 1 minute.
  3. Add onion and garlic to pan; saut 5 minutes or until tender.
  4. While onions cook, pour broth into a microwave-safe bowl; microwave at HIGH for 3 minutes.
  5. Add hot broth and beans to pan; bring to a boil. Partially mash beans with potato masher. Stir in kale and 1/2 teaspoon pepper; cook over medium heat 6 minutes.
  6. Sprinkle with cracked pepper, if desired.

Nutrition Facts

Calories304kcal
Protein26.86%
Fat8.21%
Carbs64.93%

Properties

Glycemic Index
38
Glycemic Load
11.9
Inflammation Score
-10
Nutrition Score
25.159565096316%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
6.96mg
Kaempferol
10.09mg
Myricetin
0.05mg
Quercetin
12.9mg

Nutrients percent of daily need

Calories:303.83kcal
15.19%
Fat:2.85g
4.38%
Saturated Fat:1.36g
8.52%
Carbohydrates:50.64g
16.88%
Net Carbohydrates:38.79g
14.1%
Sugar:2.5g
2.78%
Cholesterol:10mg
3.33%
Sodium:353.93mg
15.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.95g
41.9%
Vitamin K:88.67µg
84.45%
Manganese:1.35mg
67.72%
Fiber:11.86g
47.43%
Vitamin A:2171.7IU
43.43%
Potassium:1469.13mg
41.98%
Folate:158.93µg
39.73%
Iron:6.99mg
38.86%
Vitamin C:25.85mg
31.33%
Magnesium:120.36mg
30.09%
Copper:0.53mg
26.5%
Calcium:225.79mg
22.58%
Phosphorus:220.47mg
22.05%
Zinc:2.56mg
17.07%
Vitamin B1:0.25mg
16.73%
Vitamin B6:0.27mg
13.35%
Vitamin E:1.83mg
12.2%
Vitamin B2:0.17mg
9.72%
Selenium:4.12µg
5.89%
Vitamin B5:0.48mg
4.79%
Vitamin B3:0.55mg
2.77%
Source:My Recipes