Beautiful in its simplicity, this antioxidant-plush soup is packed with hunger-quelling fibre.
White Bean Kale Soup
Ingredients
- 1 cup (250 mL) dried white navy beans
- 2 green tea bags
- 2 tsp (10 mL) organic vegetable oil
- 1 yellow onion, diced
- 3 cloves garlic, chopped
- 2 tsp (10 mL) dried sage
- Salt and pepper, to taste
- 4 cups (1 L) kale, chopped
- 2 Tbsp (30 mL) extra-virgin olive oil
Nutrition
Per serving:
- calories309
- protein14g
- fat10g
- saturated fat1g
- trans fat0g
- carbohydrates44g
- fibre15g
- sodium37mg
Directions
01
Place beans in large bowl, cover with water, and soak overnight. Drain beans and place in saucepan along with 4 cups (1 L) water. Bring to a boil, reduce heat, and simmer covered for 50 minutes, or until tender. Drain beans and set aside.
02
In bowl, steep green tea bags in 2 1/2 cups (625 mL) boiling water for 10 minutes.
03
In large saucepan, heat vegetable oil over medium heat. Add onions to pan and cook for 4 minutes, stirring occasionally. Place garlic in pan and cook 1 minute.
04
Discard green tea bags and add steeped green tea liquid to saucepan along with 3 cups (750 mL) water, beans, sage, salt, and pepper. Bring to a boil, reduce heat, and simmer covered for 10 minutes. Stir in kale and simmer 5 minutes. Place soup in serving bowls and garnish with olive oil.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
