This recipe is NOT safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
This recipe is safe for those who are sensitive to gluten.
"Have you any idea how many kids it takes to turn off one light in the kitchen? Three. It takes one to say, "What light?" and two more to say, "I didn't turn it on.""
-Erma Bombeck, Housewife
This soup is so silky and creamy that you'll think it's full of cream. The richness from the pureed beans pairs beautifully with the savory ham and the bitter greens. Add a salad and you have a perfect meal.
There is very good evidence that eating legumes lowers the risk for heart disease. Research by a group looking at almost 10,000 men published in November 2001 showed that even one serving of lentils or chick peas a week lowers the risk of heart disease. And the best part is that the more you eat, the lower the risk. Eating legumes 4 times or more per week reduces the risk of heart disease by as much as 22%.
Servings = 4 | Serving size =about 2 cups as an entree, 1 cup as a starter
Cooking Time = 60 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6.
This recipe makes great leftovers and keeps well for 3-4 days.
|2 tsp||olive oil|
|1 ounce||pancetta or lean ham (diced)|
|1 large||onion (diced)|
|2 large||carrots (peeled and diced)|
|2 15 ounce can||no salt added white beans (drained and rinsed)|
|1 tsp||dried marjoram|
|tsp||fresh ground black pepper (to taste)|
|1 tsp||maple syrup|
Slice the kale in half lengthwise (if the leaves are wide) and then cut into thin strips crosswise.
Place one teaspoon of the olive oil in a large skillet over medium heat. Add the kale and cook, stirring frequently, for about 5 minutes until wilted. Remove from the pan.
Add the second teaspoon of olive oil and the ham. Cook for about 2 minutes, stirring frequently.
Add the onion and carrots and cook, stirring frequently, for 5 minutes.
Add the beans, water, marjoram, salt, pepper and maple syrup. Reduce the heat to a simmer and cook the soup, stirring occasionally, for about 30 minutes until the carrots are soft to the bite.
Remove 1/4 of the soup and puree the remaining 3/4 using a stick blender or blender.
Put the 1/4 of the reserved soup along with the kale in the pan and stir. Heat through and serve.
Serving size = about 2 cups as an entree
Servings = 4
Amount Per Serving
|Calories 297||Calories from Fat 30|
|% Daily Value|
|Total Fat 4g||5%|
|Saturated Fat 1g||3%|
|Monounsaturated Fat 1g|
|Trans Fat 0g|
|Total Carbohydrates 53g||17%|
|Dietary Fiber 18g||62%|
|Vitamin A 369%||Vitamin C 183%|
|Calcium 26%||Iron 34%|
|Vitamin K 703 mcg||Potassium 1223 mg|
|Magnesium 132 mg|