Kale and White Bean Soup

Adapted from: Gourmet, February 2002                      Servings: 6

Category: Soup                                                               Prep time: 3 hours

 

Ingredients

1 lb dried white beans (cannellini)                              1 Tablespoon grated parmesan cheese

2 onions, coarsely chopped                                        ½ teaspoon black pepper

2 Tablespoons extra-virgin olive oil                            1 bay leaf (not California)

4 garlic cloves, finely chopped                                   1 teaspoon finely chopped fresh rosemary

5 cups organic chicken broth                                      2 (8-oz) chicken breasts, cooked

2 quarts water

8 carrots, halved lengthwise (cut crosswise into ½” pieces)

1 lb kale (preferably lacinato), stems and center ribs discarded and leaves coarsely chopped

 

Instructions

Cover beans with water by 2 inches in a pot and bring to a boil. Remove from heat and let stand, uncovered, 1 hour. Drain beans in a colander and rinse.

Cook onions in olive oil in an 8-quart pot over moderately low heat, stirring occasionally, until softened, 4 to 5 minutes. Add garlic and cook, stirring, 1 minute. Add beans, broth, 1 quart water, pepper, bay leaf, and rosemary and simmer, uncovered, until beans are just tender, about 50 minutes.

While soup is simmering, bake chicken in 375° oven for 15-20 minutes or until white throughout.

Stir carrots into soup and simmer 5 minutes. Stir in kale, chicken, and remaining quart water and simmer, uncovered, stirring occasionally, until kale is tender, 12 to 15 minutes. Season soup with pepper and sprinkle with parmesan cheese.

 

Nutritional Facts Per Serving

Serving Size: 2 cups

Sugar:Fiber = 1:1

Mono:Sat = 4:1

Calories: 280

Carbohydrates (g): 32

Fat (g): 7

Cholesterol (mg): 35

Protein (g): 25

Sodium (mg): 840

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