Recipe: Nutrition
Diabetes Appropriate
Egg-free
High-Fiber
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sugar
Nut-free
Soy-free
Weight Management
Directions
Prep Time
15 minutes
Cook Time
20 minutes
Ready in
30 minutes
- Cut stems from kale; slice stems and reserve. Coarsely chop kale leaves; set aside.
- In a large Dutch oven heat oil over medium heat. Add kale stems, onion, carrot, celery and garlic; cook and stir 3 minutes. Stir in broth, tomatoes, beans and marjoram; bring to a boiling. Reduce heat and simmer 10 minutes.
- Stir in kale leaves. Simmer 5 to 10 minutes or until kale wilts. Ladle soup into soup bowls, sprinkle with Parmesan (if desired), and serve.
Nutritional Information
Serving Size
1
Per Serving
Calories 145, Calories Fat 47, Total Fat 6g, Saturated Fat 0g, Cholesterol 0mg, Sodium 605mg, Carbohydrate 20g, Protein 5g
Serving Size | 1 |
Calories | 145 |
Calories Fat | 47 |
Calories (fat) extra | 32 |
Total Fat | 6g |
Total Fat (extra) | 9 |
Saturated Fat | 0g |
Saturated Fat (extra) | 1 |
Cholesterol | 0mg |
Sodium | 605mg |
Sodium (extra) | 25 |
Carbohydrate | 20g |
Carbohydrate (extra) | 7 |
Fiber | 5g |
Fiber (extra) | 20 |
Sugars | 5g |
Protein | 5g |
Vitamin A | 8286IU |
Vitamin A (extra) | 166 |
Vitamin C | 64mg |
Vitamin C (extra) | 107 |
Iron | 2mg |
Iron (extra) | 11 |