Rice Kale And Bean Soup Recipes

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WHITE BEAN AND KALE SOUP WITH WILD RICE



White Bean and Kale Soup with Wild Rice image

This simple vegetarian soup is packed with wild rice, white beans, tomatoes, onions, carrots, and kale. It is both hearty and light, homey and filling without weighing you down.

Provided by RebeccaBlackwell

Categories     Soups and Stews

Time 40m

Number Of Ingredients 17

2 tbsp extra virgin olive oil
1 large yellow onion, peeled and diced
2 stalks of celery, ends trimmed and cut into thin slices
2 large carrots, peeled, ends trimmed and cut into thin slices
2 tsp minced garlic
2 tbsp fresh rosemary, minced
1 tbsp fresh thyme leaves
1/4 - 1/2 tsp crushed red pepper flakes (to taste)
1 bay leaf
1 tsp each salt and ground black pepper (or more, to taste)
1/2 cup dry white wine or dry vermouth
2 cups diced fresh tomatoes (can also use canned diced tomatoes)
4 cups (32 oz) vegetable broth
3/4 cup wild rice
10 oz kale leaves, torn into pieces that are roughly 2 inches (5 heaping cups)
2 cups white beans, canned and drained or cooked in a slow cooker
Croutons for serving (optional, see note)

Steps:

  • Heat oil in a large, heavy bottom sauce pan or dutch oven over medium heat. Add the diced onion, sliced celery, and carrots and cook, stirring frequently, until the onions are soft and translucent, about 8 minutes.
  • Add the garlic, rosemary, thyme, red pepper flakes, bay leaf, salt and pepper to the pan and cook, stirring constantly, 1 minute longer.
  • Pour in the white wine or dry vermouth and cook until nearly all the liquid has evaporated, about 3-4 minutes. Pour in the vegetable broth and diced tomatoes, turn the heat up to high and bring to a boil. Add the rice, turn the heat down to low, cover and simmer until the rice is tender, 15-20 minutes.
  • Stir the kale into the soup and cook until completely wilted, about 3-4 minutes. Stir in the beans. Taste and add more salt and pepper if desired, and serve with croutons on the side if desired.

Nutrition Facts : Calories 297 calories, Carbohydrate 41 grams carbohydrates, Cholesterol 5 milligrams cholesterol, Fat 8 grams fat, Fiber 8 grams fiber, Protein 14 grams protein, SaturatedFat 1 grams saturated fat, ServingSize 1, Sodium 976 grams sodium, Sugar 7 grams sugar, TransFat 0 grams trans fat, UnsaturatedFat 6 grams unsaturated fat

BEAN SOUP WITH KALE



Bean Soup With Kale image

Each serving supplies 7mg of lutein, a healthy dose for the day.

Provided by Ben S.

Categories     Soups, Stews and Chili Recipes     Soup Recipes     Beans and Peas

Yield 8

Number Of Ingredients 10

1 tablespoon olive oil or canola oil
8 large garlic cloves, crushed or minced
1 medium yellow onion, chopped
4 cups chopped raw kale
4 cups low-fat, low-sodium chicken or vegetable broth
2 (15 ounce) cans white beans, such as cannellini or navy, undrained
4 plum tomatoes, chopped
2 teaspoons dried Italian herb seasoning
Salt and pepper to taste
1 cup chopped parsley

Steps:

  • In a large pot, heat olive oil. Add garlic and onion; saute until soft. Add kale and saute, stirring, until wilted. Add 3 cups of broth, 2 cups of beans, and all of the tomato, herbs, salt and pepper. Simmer 5 minutes. In a blender or food processor, mix the remaining beans and broth until smooth. Stir into soup to thicken. Simmer 15 minutes. Ladle into bowls; sprinkle with chopped parsley.

Nutrition Facts : Calories 182.3 calories, Carbohydrate 31 g, Fat 2.5 g, Fiber 7.3 g, Protein 11 g, SaturatedFat 0.4 g, Sodium 220.4 mg, Sugar 1.8 g

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