Kale and White Bean Soup

I recently had this recipe published in Daniel Island Life magazine.  My good friend Lindsay made it last week for her kiddos.  Just like mine, they loved it :)  Here are some pics of her gorgeous kids! Thanks Lindsay!

Savoring Fall Flavors

We’re finally heading into the cooler months – which means it’s soup time in our house! Soup is a wonderful way to help your family boost their intake of nutrient-rich, disease-fighting vegetables. This simple white bean and kale soup is chock full of dietary fiber, folic acid, vitamins K, A and C and potent antioxidants! There’s no easier way to reach the recommended 9 daily servings of fruits and veggies than with a bowl of nutritious soup.

As you can see from the picture, my boys devoured the sample bowl I photographed. They loved it!

 

White Bean and Kale Soup

Serves 6-8

 

Ingredients:

2 Tbsp extra virgin olive oil

1 ½ cups finely chopped yellow onion

1 ¼ cup peeled and diced carrot

1 ¼ cup diced celery

2 Tbsp (about two large cloves) finely chopped garlic

2 Tbsp diced shallot

1 tsp dried thyme

1 tsp dried oregano

1/8 tsp dried sage

8 cups vegetable broth (I use Better Than Bouillon Reduced Sodium Vegetable Base – available at most grocers – I used 8 c water and 6 tsp base)

1 bunch Lacinato kale, washed, trimmed and cut into bite-size pieces

1 can rinsed, drained cannellini beans

Salt and pepper, to taste

Store bought pesto to dollop before serving.

 

In a large stock pot, heat the olive oil over medium-high heat. Add the onions and saute until golden. Add the carrots, celery, garlic, shallot and a little salt to taste. Saute for 3-4 more minutes. Add dried herbs. Follow this with water and base and stir to combine. Add the beans and allow to simmer for 20 minutes. Finish with the kale and allow to simmer until greens have wilted.

Serve in soup bowls with a dollop of pesto and/or Parmesan cheese. Enjoy!

Nutrition Facts (1/8 of recipe):

Calories 105, Total fat 4g, Saturated fat 1g, Trans fat 0g, Cholesterol 0mg, Sodium 537mg, Potassium 324mg, Carbohydrates 16g, Dietary Fiber 5g, Protein 5g

Lindsay's son eating it up!

Lindsay’s son eating it up!

And her beautiful daughter!

And her beautiful daughter!

My boys souping it up!

My boys souping it up!

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