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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Have you any idea how many kids it takes to turn off one light in the kitchen? Three. It takes one to say, "What light?" and two more to say, "I didn't turn it on.""
-Erma Bombeck, Housewife

The refrigerator light goes on...

This soup is so silky and creamy that you'll think it's full of cream. The richness from the pureed beans pairs beautifully with the savory ham and the bitter greens. Add a salad and you have a perfect meal.

Legumes and Heart Disease

There is very good evidence that eating legumes lowers the risk for heart disease. Research by a group looking at almost 10,000 men published in November 2001 showed that even one serving of lentils or chick peas a week lowers the risk of heart disease. And the best part is that the more you eat, the lower the risk. Eating legumes 4 times or more per week reduces the risk of heart disease by as much as 22%.


 

White Bean Soup with Kale



Servings = 4 | Serving size =about 2 cups as an entree, 1 cup as a starter

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

This recipe makes great leftovers and keeps well for 3-4 days.

2 tsp olive oil
12 ounces kale
1 ounce pancetta or lean ham (diced)
1 large onion (diced)
2 large carrots (peeled and diced)
2 15 ounce can no salt added white beans (drained and rinsed)
4 cups water
1 tsp dried marjoram
1/2 tsp salt
tsp fresh ground black pepper (to taste)
1 tsp maple syrup

Slice the kale in half lengthwise (if the leaves are wide) and then cut into thin strips crosswise.

Place one teaspoon of the olive oil in a large skillet over medium heat. Add the kale and cook, stirring frequently, for about 5 minutes until wilted. Remove from the pan.

Add the second teaspoon of olive oil and the ham. Cook for about 2 minutes, stirring frequently.

Add the onion and carrots and cook, stirring frequently, for 5 minutes.

Add the beans, water, marjoram, salt, pepper and maple syrup. Reduce the heat to a simmer and cook the soup, stirring occasionally, for about 30 minutes until the carrots are soft to the bite.

Remove 1/4 of the soup and puree the remaining 3/4 using a stick blender or blender.

Put the 1/4 of the reserved soup along with the kale in the pan and stir. Heat through and serve.

Nutrition Facts

Serving size = about 2 cups as an entree

Servings = 4

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Amount Per Serving

Calories 297 Calories from Fat 30
  % Daily Value
Total Fat 4g 5%
    Saturated Fat 1g 3%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 4mg 1%
Sodium 450mg 20%
Total Carbohydrates 53g 17%
    Dietary Fiber 18g 62%
    Sugars 5g  
Protein 17g  
Vitamin A 369% Vitamin C 183%
Calcium 26% Iron 34%
Vitamin K 703 mcg Potassium 1223 mg
Magnesium 132 mg