White Bean Soup with Kale
Kale turns an ordinary white bean soup into a lutein and zeaxanthin powerhouse. (As a rule, the darker the green, the higher the lutein.) As an alternative, add 6 to 8 ounces of chopped smoked sausage, such as Andouille or chorizo, for a meatier dish with a kick.
Ingredients
- 2 tbsp vegetable oil
- 1 1/2 cups chopped onion
- 1 1/2 cups chopped carrot
- 1/2 cup chopped celery
- 2 cloves garlic, finely chopped
- 2 tsp freshly chopped thyme
- 8 cups reduced-sodium chicken or vegetable broth
- 1 1/2 cups dry navy or great northern beans, soaked overnight
- 1 tsp sea salt
- 1 tsp freshly ground black pepper
- 4 cups chopped kale leaves, tough stems removed
Instructions
- Heat the oil in a stockpot over medium-high heat. Sauté the onion, carrot, and celery for 7 to 10 minutes, or until softened. Add the garlic and sauté until fragrant, 1 minute. Add the thyme and sauté for 30 seconds. Add the broth, beans, salt, and pepper and stir to combine. Bring to a boil. Reduce the heat, cover, and simmer for 11/2 hours, or until the beans are tender, stirring occasionally. Cool slightly.
- Partially purée the soup with an immersion blender or transfer half the soup to a blender or food processor and purée before adding back to the stockpot. Add the kale and cook for 5 minutes. Season to taste. Ladle into warm bowls and serve immediately.
Notes
Recipe from Eat Right For Your Sight: Simple Tasty Recipes That Help Reduce the Risk of Vision Loss from Macular Degeneration, BY JENNIFER TRAINER THOMPSON AND JOHANNA M. SEDDON, MD copyright © American Macular Degeneration Foundation, 2014. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold.
Nutrition
Serving: 1cupCalories: 357kcalProtein: 17gFat: 7gSaturated Fat: 1gSodium: 847mgFiber: 19gVitamin A: 14721IUVitamin C: 71mgVitamin E: 2IUZinc: 3mgBeta-carotene: 8165μgLutein and zeaxanthin: 21329μg
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