White Bean and Kale Soup
White Bean and Kale Soup is a fiber-rich and nutrient-packed option for individuals following an Indian weight loss diet:
White beans offer plant-based protein, complex carbohydrates, and dietary fiber.
Kale is a rich source of vitamins, minerals, and antioxidants.
The soup is low in fat and provides a variety of essential nutrients.
INGREDIENTS
- 1 cup white beans (cannellini or navy beans), soaked overnight and drained
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 3 cloves garlic, minced
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 6 cups vegetable broth
- 2 cups chopped kale, stems removed
- Salt and pepper to taste
- Juice of 1 lemon
- Chopped fresh parsley for garnish
INSTRUCTIONS
In a large pot, heat the olive oil over medium heat.
Add the chopped onion, carrots, and celery. Sauté for about 5 minutes until the vegetables are softened.
Add the minced garlic, dried thyme, and dried rosemary. Sauté for an additional minute until fragrant.
Add the soaked and drained white beans to the pot.
Pour in the vegetable broth. Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for about 45 minutes to 1 hour, or until the beans are tender.
Use an immersion blender to partially blend the soup, leaving some whole beans for texture.
Add the chopped kale to the soup and let it simmer for another 5-7 minutes until the kale is wilted.
Season the soup with salt and pepper to taste.
Stir in the lemon juice for a bright flavor.
Ladle the White Bean and Kale Soup into bowls.
Garnish with chopped fresh parsley.
Serve the soup warm as a hearty and nutritious lunch or dinner option.
TIPS
Customize the soup by adding other vegetables you enjoy, such as zucchini or bell peppers.
Consider adding a splash of hot sauce or crushed red pepper flakes for extra flavor.
Be mindful of portion sizes to control your calorie intake, especially if you’re aiming to lose weight.
Enjoy the White Bean and Kale Soup as a comforting and satisfying meal.
NUTRITION VALUE
- Calories: 250-300 kcal
- Protein: 10-12g
- Carbohydrates: 45-50g
- Fat: 5-7g
- Fiber: 12-15g
