Curly Kale Broth

5
Average: 5 (3 votes)
(3 votes)
Curly Kale Broth
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Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 55 min.
Ready in
Calories:
405
calories
Calories

Healthy, because

Even smarter

Nutritional values

Kale is known as one of the world's healthiest foods because of its high nutritional content. It is very high in vitamins, minerals, antioxidants, and fiber, so it is a great super food to include in your diet. 

Serve with a side of bread and if you want more protien, you can add chicken or sausage to the soup. 

1 serving contains
(Percentage of daily recommendation)
Calorie405 kcal(19 %)
Protein15.6 g(16 %)
Fat20.92 g(18 %)
Carbohydrates42.07 g(28 %)
Sugar added0 g(0 %)
Roughage9.62 g(32 %)
Vitamin A900.58 mg(112,573 %)
Vitamin D0.17 μg(1 %)
Vitamin E2.87 mg(24 %)
Vitamin B₁0.75 mg(75 %)
Vitamin B₂0.34 mg(31 %)
Niacin3.42 mg(29 %)
Vitamin B₆0.25 mg(18 %)
Folate65.62 μg(22 %)
Pantothenic acid0.77 mg(13 %)
Biotin9 μg(20 %)
Vitamin B₁₂0.43 μg(14 %)
Vitamin C29.24 mg(31 %)
Potassium982.2 mg(25 %)
Calcium397.38 mg(40 %)
Magnesium105.83 mg(35 %)
Iron4.44 mg(30 %)
Iodine12.75 μg(6 %)
Zinc2.79 mg(35 %)
Saturated fatty acids6.4 g
Cholesterol28.35 mg
Author of this recipe:

Ingredients

for
4
Ingredients
3 tablespoons
1
onion (finely chopped)
2
carrots (peeled and finely diced)
2 sticks
Celery (finely diced)
1
2 cups
2 cups
canned cannellini beans (drained and rinsed)
4 cups
low-sodium vegetable stock
2 cups
curly kale (chopped)
1 cup
dairy-free Cheese (grated)
freshly ground peppers
How healthy are the main ingredients?
Avocado oilonioncarrotCelerykalesalt

Preparation steps

1.
Heat the oil in a large saucepan set over a moderate heat until hot. Add the onion, carrot, celery, bouquet garni, and a little salt.
2.
Cook for 4 - 5 minutes, stirring occasionally, until softened and translucent. Cover with the passata, beans, and stock, stirring well.
3.
Cook until simmering and then reduce the heat to low and continue to cook for a further 25 - 30 minutes until the beans are tender.
4.
Once the beans are tender, stir in the kale and cook for a further 5 minutes until tender. Adjust the seasoning to taste.
5.
Heat the grill to hot. Top slices of bread with a little cheese and seasoning. Grill for a minute until the cheese is melted. Serve the crostini alongside bowls of the soup.