Kale and White Bean Soupenteenshttps://kidshealth.org/EN/images/headers/T-kaleWhiteBeanSoup-enHD-AR1.jpgThis tasty soup is high in nutrients and low in calories. It's great for people trying to lose weight — or anyone who wants to eat healthy.recipes, recipe, healthy, eat, food, weight, management, manage, lose, diet, weight loss, light, lite, cooking, soup, kale, vegetarian, beans, dinner, supper, chef, cook, low fat, low-fat, fat free, heart healthy, trying to lose weight, healthy eating, eat well, right09/27/201208/01/201808/01/2018977a033b-7ba0-42e8-9cf7-63e0477ba3fchttps://kidshealth.org/ws/RadyChildrens/en/teens/kale-soup.html/<p>Prep Time: 10 minutes</p> <p>Cook Time: 20 minutes</p> <p>Recipe makes: About 4 servings</p> <h2>What you need:</h2> <ul> <li>1 tbs. olive oil</li> <li>2 carrots</li> <li>1 small onion</li> <li>1 clove garlic</li> <li>2 boxes (32 oz. each)&nbsp;unsalted or low-sodium chicken stock (for non-vegetarians) or vegetable stock</li> <li>1-1/2 cups kale, roughly chopped into &frac12;-inch strips</li> <li>2 cups cooked cannellini beans (freshly cooked&nbsp;<em>or</em> low-sodium canned, rinsed and drained)</li> <li>&frac14; cup Parmesan cheese</li> </ul> <p>Equipment and Supplies:</p> <ul> <li>Knife and cutting board</li> <li>Large stock (soup) pot</li> </ul> <h2>What to do:</h2> <ol class="kh_longline_list"> <li>Peel and cut carrots and onion&nbsp;into small pieces. Mince garlic.</li> <li>Heat olive oil in a large stock pot over medium heat. Cook carrots and onion until they begin to soften, about 5&ndash;6 minutes. Add garlic and cook for a few&nbsp;seconds more.</li> <li>Pour in stock and bring to a boil. Adjust the heat so that the soup remains at a steady simmer (not a full boil) and cook for about 15 minutes.</li> <li>Stir in beans and kale and cook for another 5 minutes.</li> <li>Ladle into a soup bowl, sprinkle a little cheese on top, and serve.</li> </ol> <h2>Nutritional analysis (per serving):</h2> <ul> <li>220 calories</li> <li>14g protein</li> <li>7g fat</li> <li>1.5g sat. fat</li> <li>27g carbohydrate</li> <li>7g fiber</li> <li>5mg cholesterol</li> <li>220mg sodium</li> <li>3g sugars</li> </ul> <p>Serves:&nbsp;4</p> <p>Serving size:1&nbsp;1/2 cup</p>
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