Nutrition Facts
8 servings
8
- Amount per serving
- Calories325
- % Daily Value *
- Total Fat 5g7%
- Saturated Fat 1g5%
- Sodium 682mg30%
- Total Carbohydrate 56g21%
- Dietary Fiber 13g47%
- Total Sugars 5g
- Protein 18g
- Vitamin A 5892mcg655%
- Vitamin C 29mg33%
- Calcium 258mg20%
- Iron 8mg45%
- Potassium 1261mg27%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients :
2 tablespoons olive oil
1 medium sweet onion finely chopped
5 cloves garlic minced
2 large carrots peeled and sliced into coins
2 stalks celery chopped
15 ounce cans cannellini beans drained and rinsed
5 cups vegetable broth
1 tablespoon tomato paste
1 tablespoon Italian seasoning
½ teaspoon red chili flakes
½ teaspoon ground black pepper
½ teaspoon salt more to taste
3 cups chopped kale or baby spinach
2 tablespoons lemon juice
Directions :
1
Heat the olive oil in a large pot over medium heat. Add the onions, garlic, carrots and celery. Cook, stirring frequently for about 4-5 minutes.
2
Now add the drained and rinsed cannellini beans, vegetable broth, tomato paste, Italian seasoning, red chili flakes, black pepper and salt. Stir well.
3
Bring to a boil, then lower heat and simmer for 15 minutes, uncovered.
4
Transfer about 2 cups of the soup to a blender and blend until smooth. Transfer the blended soup back to the pot. Alternatively, use an immersion blender and blend a few times to create a creamier texture.
5
Stir well. If the soup is too thick, add a bit more broth until it reaches your desired consistency.
6
Stir in the chopped kale or spinach and let simmer for a few minutes until wilted (kale will take a few extra minutes to soften).
7
Stir in the lemon juice. Taste and add more salt, pepper or red chili flakes as desired.
8
Serve warm, perhaps with a side of crusty bread and a sprinkle of parmesan in each bowl.
Enjoy Your Meal !
Ingredients
Ingredients :
2 tablespoons olive oil
1 medium sweet onion finely chopped
5 cloves garlic minced
2 large carrots peeled and sliced into coins
2 stalks celery chopped
15 ounce cans cannellini beans drained and rinsed
5 cups vegetable broth
1 tablespoon tomato paste
1 tablespoon Italian seasoning
½ teaspoon red chili flakes
½ teaspoon ground black pepper
½ teaspoon salt more to taste
3 cups chopped kale or baby spinach
2 tablespoons lemon juice
Directions
Directions :
1
Heat the olive oil in a large pot over medium heat. Add the onions, garlic, carrots and celery. Cook, stirring frequently for about 4-5 minutes.
2
Now add the drained and rinsed cannellini beans, vegetable broth, tomato paste, Italian seasoning, red chili flakes, black pepper and salt. Stir well.
3
Bring to a boil, then lower heat and simmer for 15 minutes, uncovered.
4
Transfer about 2 cups of the soup to a blender and blend until smooth. Transfer the blended soup back to the pot. Alternatively, use an immersion blender and blend a few times to create a creamier texture.
5
Stir well. If the soup is too thick, add a bit more broth until it reaches your desired consistency.
6
Stir in the chopped kale or spinach and let simmer for a few minutes until wilted (kale will take a few extra minutes to soften).
7
Stir in the lemon juice. Taste and add more salt, pepper or red chili flakes as desired.
8
Serve warm, perhaps with a side of crusty bread and a sprinkle of parmesan in each bowl.
Enjoy Your Meal !