Snacks Soups

White Bean and Kale Soup

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

Preparation

Ingredients

Olive oil1 fl.oz
Onions, raw, diced6 oz
Carrots, baby, raw, diced6 oz
Celery, diced6 oz
Garlic, chopped0.5 oz
Thyme, dried, ground2 g
Sage, dried, ground1 g
Water128 fl.oz
Beans, navy, mature seeds, cnd, rinsed24 oz
Minor's Gluten Free Chicken Base made with Natural Ingredients 6 x 1 pound2.5 oz
Liquid smoke0.25 oz
Kale, curly, chopped8 oz
Cider vinegar0.5 fl.oz
Chile flakes, dry1 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

UnitPer Serving
Energy70 kcal
Protein3 g
Fats, total2 g
Carbohydrate, total10 g
Sugars, total1 g
Fats, saturated0 g
Fiber, total dietary2 g
Sodium470 mg
Calcium49 mg
Cholesterol1 mg
Iron1 mg
Vitamin C16 mg
Vitamin D0 IU