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White Bean Soup with Kale and Winter Squash

Prep time 30 mins
Cook time 36 mins
Yield 11 servings (serving size: 1 cup)
This is the quintessential healthy soup. It's chock-full of antioxidants and fiber from colorful veggies, beans, and dark leafy greens. If you're on a reduced-sodium diet, omit the salt for a sodium value of 391 milligrams. You can freeze this soup in an airtight container for up to 1 month.

Ingredients

  • 1 pound kale
  • 2 teaspoons olive oil
  • 1 cup chopped onion (1 medium)
  • 1/2 cup chopped celery (1 large stalk)
  • 2 garlic cloves, minced
  • 6 cups fat-free, less-sodium chicken broth
  • 3 1/4 cups peeled, seeded, and chopped butternut squash (1 small)
  • 1 cup chopped carrot (2 large)
  • 1/3 cup no-salt-added tomato paste
  • 1/2 teaspoon salt
  • 1/2 teaspoon dried thyme leaves
  • 1 (15.5-ounce) can cannellini beans, rinsed and drained
  • 1 (14.5-ounce) can no-salt-added diced tomatoes, un-drained
  • 1/4 teaspoon freshly ground black pepper

Nutrition Information

  • calories 107
  • fat 1.3 g
  • satfat 0.2 g
  • protein 5.1 g
  • carbohydrate 21.2 g
  • cholesterol 0 mg
  • iron 1.8 mg
  • sodium 499 mg
  • caloriesfromfat 11 %
  • fiber 4.5 g
  • calcium 96 mg

How to Make It

  1. Remove and discard stems from kale. Coarsely chop leaves to equal 6 cups, reserving any remaining kale for another use. Wash chopped kale thoroughly in cold water. Drain well, and set aside.

  2. . Heat olive oil in a large Dutch oven over medium-high heat. Add onion, celery, and garlic; sauté 5 minutes or until vegetables begin to soften. Add chopped kale, broth, and next 7 ingredients. Bring to a boil. Cover, reduce heat, and simmer 25 minutes or until vegetables are tender. Stir in pepper.

Oxmoor House Healthy Eating Collection