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.
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
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 | |