Monday, February 16, 2015

Kale and bean soup

Hey folks, some people have asked me for the recipe for the kale and bean soup I referred to in my last post, so here it is!




Ingredients:

2 cloves garlic, minced
1/2 sweet onion, chopped
3 cups kale, chopped
1-2 sweet potatoes, peeled and cubed
1 can cannellini beans, drained and rinsed
1 cup dry pasta shells
1 container of Organic vegetarian no-chicken low sodium broth
1 cup water
Red pepper flakes, optional
Cooking spray

In a large pot sprayed with cooking spray, lightly sautee garlic and onion.

Add whole container of broth, plus 1 cup water.  Then add kale, sweet potatoes, and cannellini beans.  Cover and simmer on medium low until sweet potatoes and kale are cooked through, approximately 20 minutes.

In a separate pot, cook the pasta according to al dente directions.  Once cooked, drain and add the cooked pasta to the soup pot.

Garnish with red pepper flakes if desired, or salt and pepper to taste.

(Mom likes to garnish hers with grated parmesan cheese, rendering it non-vegan)

Servings: 5

Nutritional value:
Calories: 199
Fat: 1 g
Cholesterol: 0 mg
Sodium: 415 mg
Potassium: 345 mg
Total Carbohydrates: 43 g
Dietary fiber: 8 g
Sugars: 5 g
Protein: 9 g
Vitamin A: 276%
Vitamin C: 85%
Calcium: 10%
Iron: 17%

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