Easy Kale and Bean Soup

Recipes, Weight Loss Help

Kale is a highly versatile vegetable, and a great ingredient to include in your healthy eating plan this winter for many reasons.
Eating green, leafy vegetables regularly is an important factor in losing pregnancy weight, because not are green, leafy vegetables low in calories, they are very high in antioxidants, fibre and other important vitamins and minerals.
Kale packs a serious nutritional punch, containing large amounts of Vitamin K, Vitamin A, Vitamin C, Copper and Fibre.
You can include kale in freezer-friendly soups like this one, or toss through a salad, add to smoothies, or steam and serve as a side dish.
This delicious, warming soup is a true winter wonder. Low in calories and packed with nutrients, you can cook and freeze this soup.
healthy_eating

Ingredients:

  • 1 tablespoon olive oil
  • 1 medium brown onion, chopped
  • 1 large stick of celery, chopped
  • 1 carrot, chopped
  • 2 garlic cloves,minced
  • 1 bunch fresh kale, stems removed, leaves chopped
  • 1 handful of flat leaf parsley, chopped
  • 1 can cannellini beans, rinsed and drained
  • 5 cups salt reduced chicken stock
  • Cracked Pepper

 Optional Extras:

  • Replace the chicken stock with vegetable stock to make this meal suitable for vegans and vegetarians
  • Kidney beans or chickpeas can be used instead of cannellini beans
  • Use zucchini instead of celery
  • Spinach can be used instead of kale

Method:

  • Heat the olive oil in a large pot and add onion and garlic and cook while stirring for 3-4 minutes, until the onion is translucent.
  • Add the kale, celery and carrot to the onion and garlic mix and cook on low-medium heat for 3-4 minutes.
  • Add the chicken stock and bring to the boil.
  • Reduce heat and simmer uncovered for 10 minutes.
  • Add the beans and simmer again for another 10 minutes.
  • Take off the heat and stir through the parsley.
  • Serve immediately in bowls with cracked pepper sprinkled over the top.

Serves: 4. Calories per serve: 157
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