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White Bean Kale Soup

Serves 4.


    White Bean Kale Soup

    Beautiful in its simplicity, this antioxidant-plush soup is packed with hunger-quelling fibre.


    White Bean Kale Soup


    • 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


    Per serving:

    • calories309
    • protein14g
    • fat10g
      • saturated fat1g
      • trans fat0g
    • carbohydrates44g
    • fibre15g
    • sodium37mg



    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.


    In bowl, steep green tea bags in 2 1/2 cups (625 mL) boiling water for 10 minutes.


    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.


    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.


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    This recipe is part of the A is for Antioxidants collection.



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