SEASONINGS FOR BEAN SOUP RECIPES

BEAN SOUP WITH KALE RECIPE | ALLRECIPES

Bean Soup With Kale Recipe | Allrecipes image

Each serving supplies 7mg of lutein, a healthy dose for the day.

Provided by deleteduser

Yield 8 servings

Number Of Ingredients 10

Ingredients

1 tablespoon olive oil or canola oil
8 large garlic cloves, crushed or minced
1 medium yellow onion, chopped
4 cups chopped raw kale
4 cups low-fat, low-sodium chicken or vegetable broth
2 (15 ounce) cans white beans, such as cannellini or navy, undrained
4 plum tomatoes, chopped
2 teaspoons dried Italian herb seasoning
Salt and pepper to taste
1 cup chopped parsley

Steps:

In a large pot, heat olive oil. Add garlic and onion; saute until soft. Add kale and saute, stirring, until wilted. Add 3 cups of broth, 2 cups of beans, and all of the tomato, herbs, salt and pepper. Simmer 5 minutes. In a blender or food processor, mix the remaining beans and broth until smooth. Stir into soup to thicken. Simmer 15 minutes. Ladle into bowls; sprinkle with chopped parsley.

Nutrition Facts : Calories 182.3 calories, CarbohydrateContent 31 g, FatContent 2.5 g, FiberContent 7.3 g, ProteinContent 11 g, SaturatedFatContent 0.4 g, SodiumContent 220.4 mg, SugarContent 1.8 g

CUBAN BLACK BEAN SOUP RECIPE: HOW TO MAKE IT

Cuban Black Bean Soup Recipe: How to Make It image

Using a blender, this soup becomes a smooth, nutritious heart-warmer just right for those cool nights. If the soup is too thick, add a little more vegetable broth to thin it out.—Tracy Lohr, Urbandale, Iowa

Provided by Taste of Home

Categories Lunch

Total Time 50 minutes

Prep Time 15 minutes

Cook Time 35 minutes

Yield 9 servings (2-1/4 quarts).

Number Of Ingredients 19

Ingredients

4 celery ribs, sliced
1 large onion, chopped
8 garlic cloves, minced
1 jalapeno pepper, seeded and chopped
4 teaspoons canola oil
4 cans (15 ounces each) black beans, rinsed and drained
2 cans (14-1/2 ounces each) vegetable broth
3/4 cup water
2 teaspoons dried oregano
2 teaspoons ground cumin
1 to 2 teaspoons chili powder
1 to 2 teaspoons pepper
1/2 teaspoon ground coriander
1/4 to 1/2 teaspoon crushed red pepper flakes
1/8 to 1/4 teaspoon hot pepper sauce
GARNISH:
9 tablespoons chopped tomatoes
9 teaspoons fat-free sour cream
9 teaspoons minced fresh cilantro

Steps:

In a Dutch oven coated with cooking spray, saute the celery, onion, garlic and jalapeno in oil until onion is tender. Stir in the beans, broth, water, seasonings and hot pepper sauce. Bring to a boil. Reduce heat; simmer, uncovered, for 20 minutes. Cool slightly., In a blender, process soup in batches until smooth. Return to the pan; heat through. Garnish each serving with tomatoes, sour cream and cilantro.

Nutrition Facts : Calories 202 calories, FatContent 3g fat (0 saturated fat), CholesterolContent 1mg cholesterol, SodiumContent 786mg sodium, CarbohydrateContent 33g carbohydrate (5g sugars, FiberContent 9g fiber), ProteinContent 11g protein. Diabetic Exchanges 2 starch

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