White Bean and Greens Soup

Loaded with protein (and fiber, too!) this wintry soup makes a hearty and nutritious meal. Season generously with dried herbs of your choosing and top each steaming bowl with a veggie based Parmesan style topping.

1 bunch kale, very coarsely chopped
1/2 bunch chard, very coarsely chopped
1 big yellow onion, diced
5 cloves garlic, minced
2 cans cannellini beans, rinsed and drained
5 medium tomatoes, diced large
6 cups vegetable stock
1/2 teaspoon crushed red chili flakes
1 1/2 tablespoons mixture of dried herbs such as thyme, basil, marjoram, or oregano
2 tablespoons extra-virgin olive oil
1/4 cup coarsely minced parsley
Kosher salt and freshly ground pepper to taste

Heat the oil in a large soup pot. Sauté the onion for a few minutes until it begins to soften. Add the garlic and chili flakes and sauté another minute. Stir in the tomatoes, kale, chard, and about 2/3 of the beans. Add 5 cups of stock. Bring to a boil and simmer a few minutes.

Puree the remaining beans with the last cup of stock in a blender and add to the soup. Simmer another 15 minutes or until the kale is tender. If you have one, use an immersion blender to thicken the soup. Alternatively, you can add some of the soup to a blender, puree it, and return it to the pot. (Be sure to leave an opening in the lid so the steam escapes and the top doesn’t blow off.) Season to taste with salt and pepper. Stir in the parsley.

Serves 5

Nutrition information per serving:

Calories: 256
Fat: 7 g
Saturated Fat: 1 g
Trans Fat: 0 g
Cholesterol: 0 mg
Carbohydrate: 42 g
Fiber: 12 g
Sugars: 8 g
Sodium: 466 mg
Protein: 12 g

See related post: The Power of Protein

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