WHITE BEAN AND KALE SOUP WITH WILD RICE
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
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
TURKEY, KALE AND BROWN RICE SOUP
Provided by Giada De Laurentiis
Categories main-dish
Time 55m
Yield 4 to 6 servings
Number Of Ingredients 14
Steps:
- Heat the oil in a large pot over medium-high heat. Add the shallots, carrots and bell pepper and saute, stirring frequently, until the vegetables begin to brown and soften slightly, 8 to 10 minutes. Add the ground turkey and stir until the meat turns white and begins to color very slightly around the edges, 5 to 7 minutes. Add the herbes de Provence and stir, 1 minute. Add 4 cups broth, tomatoes and rice. Bring to a boil. Stir in the kale and season with 3/4 teaspoon salt and the freshly ground black pepper. Reduce the heat to medium-low. Cover and simmer until the vegetables are tender, about 15 minutes. Season with the remaining 1/4 teaspoon salt.
- Ladle the soup into bowls. Sprinkle each serving with parsley and Parmesan, if using, and serve.
KALE & BEAN SOUP
Chock-full of veggies, this soup soothes both the body and the spirit. The kale is packed with nutrients, including omega-3s, and the beans add a natural creaminess. -Beth Sollars, Delray Beach, Florida
Provided by Taste of Home
Categories Lunch
Time 1h30m
Yield 8 servings (2-1/2 quarts).
Number Of Ingredients 13
Steps:
- In a Dutch oven, saute onions and potatoes in oil until tender. Add garlic; cook 1 minute longer. Stir in the kale, broth, tomatoes, water, Italian seasoning, paprika, pepper and bay leaf. Bring to a boil. Reduce heat; cover and simmer for 50-60 minutes or until kale is tender., Cool slightly. Discard bay leaf. In a blender, process 3 cups soup until smooth. Return to pan; add beans and heat through.
Nutrition Facts : Calories 152 calories, Fat 2g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 622mg sodium, Carbohydrate 29g carbohydrate (7g sugars, Fiber 6g fiber), Protein 5g protein. Diabetic Exchanges
KALE AND WHITE BEAN SOUP
Mash the beans, and use them to thicken the broth; leave some whole for added texture.
Provided by Martha Stewart
Categories Food & Cooking Soups, Stews & Stocks Soup Recipes
Time 45m
Number Of Ingredients 9
Steps:
- Cut or tear the kale into 1/2-inch strips. In a medium saucepan, heat 1 tablespoon oil over medium-high heat. Add onion, and cook until softened, about 5 minutes.
- Add about half of the beans, and lightly mash with a fork. Add water and stock, and bring to a boil. Stir in kale, remaining beans, 1 teaspoon salt, and 1/4 teaspoon pepper. Partially cover, reduce heat, and simmer until kale is tender, about 20 minutes.
- Toast bread. Ladle soup into bowls, top with toast, and drizzle with remaining tablespoon olive oil. Sprinkle with Parmesan, if desired.
Nutrition Facts : Calories 441 g, Fat 12 g, Protein 22 g
ULTIMATE BLACK BEAN AND RICE SOUP
When I had my liver transplant in Denver, CO there was a Gunther Toody's Diner across the street from the hotel where I stayed. There was a Black Bean Soup on the menu that I just loved. After coming home to Oklahoma, I have searched, in vain, for a Black Bean Soup that came even close to what the diner served. I finally searched recipes and have come up with my version that best copies Gunther Toody's.
Provided by KitKat54
Categories One Dish Meal
Time 1h
Yield 8-10 serving(s)
Number Of Ingredients 20
Steps:
- In Dutch Kettle, saute onion, celery, carrot, garlic, red pepper and jalepeno pepper in olive oil until soft.
- Add beans, tomatoes, corn, water, boullion broth and spices. Simmer for 30-40 minutes.
- Add instant rice to mixture. Mix well. Continue cooking 5 minutes or until rice is tender.
- Chop fresh cilantro and stir into mixture before serving. Could top with a dollop of sour cream on top and a squeeze of lime.
- Use Hunts diced tomatoes with green chilies or a similar brand. Rotel comes in a 10.5 oz can and is much spicer than Hunts. So if you use Rotel, pair it with a can of regular diced tomatoes.
Nutrition Facts : Calories 317.3, Fat 5.5, SaturatedFat 1, Cholesterol 0.1, Sodium 1135.8, Carbohydrate 54.8, Fiber 11.8, Sugar 2.8, Protein 15.9
BEAN SOUP WITH KALE
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
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
RICE, KALE AND BEAN SOUP
Brown rice, baby kale and creamy cannellini beans come together in this easy and delicious soup. Chances of it becoming a favorite are excellent.
Provided by My Food and Family
Categories Home
Time 20m
Yield 6 servings
Number Of Ingredients 5
Steps:
- Bring all ingredients except rice to boil in saucepan, stirring occasionally.
- Simmer on medium-low heat 10 min., stirring occasionally.
- Meanwhile, cook rice as directed on package, omitting salt.
- Serve pasta sauce mixture over rice.
Nutrition Facts : Calories 180, Fat 3 g, SaturatedFat 1.5 g, TransFat 0 g, Cholesterol 5 mg, Sodium 330 mg, Carbohydrate 0 g, Fiber 7 g, Sugar 0 g, Protein 8 g
WHITE BEANS WITH KALE AND RICE
Adopted from Martha Rose Shulman.I got this in a recipe exchange and it was advertised as a stew but when I made it the texture made it almost like a very easy, healthy and substantive risotto! This has a surprising creamy taste without much fat. A great, hearty yet flavorful fall meal. Swiss chard will work as a great substitute for the kale, just make sure to only use the leaves, not the stalks.
Provided by sofie-a-toast
Categories Stew
Time 2h10m
Yield 6 serving(s)
Number Of Ingredients 12
Steps:
- Stack the kale leaves and cut in wide ribbons or chop coarsely. Set aside.
- Heat the oil in a large, heavy soup pot or Dutch oven over medium heat, and add the onion. Cook, stirring often, until the onion softens, about five minutes. Add half the garlic, and stir together for 30 seconds to a minute until fragrant.
- Add the beans, bay leaf, and 2 quarts water. Bring to a gentle boil, reduce the heat and lightly boil for one hour. Add the remaining garlic and salt to taste, and simmer for another 30 minutes to an hour until the beans are tender. At this point, most of the liquid may have boiled away, as the mixture becomes dry, add chicken broth, 1/2 cup at a time as it boils away. Continue to do so throughout the rest of the steps/process.
- Add the rice and pepper, and simmer 15 minutes until the rice is tender. Stir in the kale leaves, and simmer another five to 10 minutes until the kale is tender but still bright. The mixture should be thick like risotto. Season to taste with salt and a lot of fresh black pepper. Squeeze on the fresh lemon juice , and serve topped with Parmesan cheese.
Nutrition Facts : Calories 335.2, Fat 5.9, SaturatedFat 0.9, Sodium 280.9, Carbohydrate 57.2, Fiber 7.7, Sugar 1.9, Protein 14.8
ARBORIO RICE AND WHITE BEAN SOUP
Soup is the ultimate comfort food. This hearty, satisfying soup with arborio rice is low in fat and comes together in less than 30 minutes. -Deanna McDonald, Grand Rapids, Michigan
Provided by Taste of Home
Categories Lunch
Time 30m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- In a large saucepan, heat oil over medium heat; saute garlic 1 minute. Add rice; cook and stir 2 minutes. Stir in broth and herbs; bring to a boil. Reduce heat; simmer, covered, until rice is al dente, about 10 minutes., Stir in frozen vegetables and beans; cook, covered, over medium heat until heated through and rice is tender, 8-10 minutes, stirring occasionally. Stir in spinach until wilted. If desired, serve with lemon wedges.
Nutrition Facts : Calories 303 calories, Fat 4g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 861mg sodium, Carbohydrate 52g carbohydrate (2g sugars, Fiber 6g fiber), Protein 9g protein.
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