Snacks Soups

White Bean and Kale Soup

  • 0:45 TIME
  • Difficulty
  • 21 portions
  • 70 calories

Preparation

Ingredients

Olive oil 1 fl.oz
Onions, raw, diced 6 oz
Carrots, baby, raw, diced 6 oz
Celery, diced 6 oz
Garlic, chopped 0.5 oz
Thyme, dried, ground 2 g
Sage, dried, ground 1 g
Water 128 fl.oz
Beans, navy, mature seeds, cnd, rinsed 24 oz
Minor's Gluten Free Chicken Base made with Natural Ingredients 6 x 1 pound 2.5 oz
Liquid smoke 0.25 oz
Kale, curly, chopped 8 oz
Cider vinegar 0.5 fl.oz
Chile flakes, dry 1 g

Method

  1. Sauté onions, carrots, celery, and garlic in oil until soft, approximately 3-5 minutes. Add thyme and sage and continue to sauté for 1-2 minutes.
  2. Add water, beans, Chicken Base, and liquid smoke. Simmer for 15-20 minutes or until all vegetables are cooked.
  3. Add chopped kale and continue to simmer for 7-10 minutes or until kale is tender. Season with cider vinegar and chili flakes.

Nutritional Information

Average nutritional values per portion

Unit Per Serving
Energy 70 kcal
Protein 3 g
Fats, total 2 g
Carbohydrate, total 10 g
Sugars, total 1 g
Fats, saturated 0 g
Fiber, total dietary 2 g
Sodium 470 mg
Calcium 49 mg
Cholesterol 1 mg
Iron 1 mg
Vitamin C 16 mg
Vitamin D 0 IU