Kale turns an ordinary white bean soup into a lutein (the darker the green, the higher the lutein) and zeaxanthin powerhouse, according to ADMF. Want a heartier dish? Add 6-8oz of chopped smoked sausage like Andouille or chorizo.
Nutrition (per serving)
Calories: 357; protein: 17g; fiber: 19g; fat: 7g
Recipe from Eat Right For Your Sight, by Jennifer Trainer Thompson and Johanna M. Seddon.
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Makes 4 servings
- 2 Tbsp vegetable oil
- 1 1/2 cups chopped onion
- 1 1/2 cups chopped carrot
- 1/2 cup chopped celery
- 2 garlic cloves, 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
How to make it
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 1½ 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.