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Navy Bean with Kale Soup

 

Navy Bean with Kale Soup


Steaming and freezing kale ahead of time makes this recipe quick and easy. The navy beans can be from either part of a can of no salt added navy beans (freeze the remainder for future recipes), or homemade navy beans. Using kale in soup is a tasty way to enjoy this healthy vegetable.


2 servings: 429 mg. sodium per serving

1 Tablespoon healthy oil
2 large cloves garlic, minced
1/2 cup chopped onion
2 cups chopped, steamed kale
1 cup cooked no salt added navy beans
1 teaspoon Italian seasoning
1/2 teaspoon black pepper
1/4 teaspoon lemon pepper with garlic and onion
1/4 teaspoon salt
2 cups low sodium chicken broth
2 Tablespoons no salt added tomato sauce

Prep. Instructions

1. Place onion and garlic in a bowl.

2. Combine Italian seasoning, black and lemon peppers and salt in a separate bowl.

3. Have all other ingredients on hand.

Cooking Instructions

1. Heat oil in a sauce pan. Add onion and garlic. Cook 5 minutes, stirring often, until onions are tender.

2. Add spices. Stir to combine. Add half of the beans, half of the kale, the tomato sauce and half of the broth. Bring to a soft boil. Turn heat down and simmer, uncovered, for 5 minutes. Blend in a blender until smooth.

3. Pour blended part of soup back into the sauce pan. Add the remaining beans, kale, and broth. Bring to a boil; then turn heat down to low. Simmer, uncovered, for 15 minutes, stirring occasionally. Serve.

 

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