White Bean Soup
Roasted garlic adds a robust flavor to this nourishing bean soup. If you're not a fan of kale, try Swiss chard.
Yield: 4 servings (serving size: 2 cups)
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Amount per serving
- Calories: 242
- Calories from fat: 22%
- Fat: 5.8g
- Saturated fat: 0.7g
- Monounsaturated fat: 3.4g
- Polyunsaturated fat: 1.2g
- Protein: 9.5g
- Carbohydrate: 40.5g
- Fiber: 9g
- Cholesterol: 0.0mg
- Iron: 3.8mg
- Sodium: 823mg
- Calcium: 176mg
- 1 whole garlic head
- 4 teaspoons olive oil, divided
- 1 cup finely chopped onion
- 3/4 teaspoon sea salt
- 1/2 cup finely chopped carrot
- 1/2 cup finely chopped peeled potato
- 1/4 cup finely chopped celery
- 1 tablespoon chopped fresh rosemary
- 2 tablespoons tomato paste
- 6 cups Vegetable Stock
- 1 (16-ounce) can cannellini beans or other white beans, drained
- 4 cups chopped fresh kale
- 2 tablespoons fresh lemon juice
- 1/4 teaspoon freshly ground black pepper
- 2 tablespoons chopped fresh parsley (optional)
- Preheat oven to 350°.
- Remove white papery skin from garlic head (do not peel or separate the cloves). Brush with 1 teaspoon olive oil; wrap in foil. Bake at 350° for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins.
- Heat the remaining oil in a large saucepan over medium-heat. Add onion and salt; sauté 5 minutes. Add carrot and the next 4 ingredients (carrot through tomato paste); cook 5 minutes, stirring frequently. Add Vegetable Stock and beans; bring to a boil. Reduce heat; simmer, uncovered, for 30 minutes.
- Stir in garlic and kale; simmer 10 minutes or until kale is tender. Stir in lemon juice and pepper. Garnish with parsley, if desired.
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