• prep: 25 min
  • cook: 0 hr
  • total: 25 min
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  • servings:
  • Summary

    Thyme, garlic, and a bay leaf are simmered in water to create a flavorful broth that's low in calories. Frying garlic creates crunchy chips and a tasty oil to drizzle on top. Pureed cannellini beans give this soup a velvety texture, canceling out the need for heavy cream.

    Ingredients

    • 3 tablespoons extra-virgin olive oil
    • 2 onions, chopped
    • 1 medium carrot, chopped
    • Coarse salt and freshly ground pepper
    • 4 garlic cloves, minced, plus 2 garlic cloves, thinly sliced
    • 1 tablespoon chopped fresh thyme
    • Scant 1/4 teaspoon crushed red-pepper flakes
    • 12 ounces cannellini beans (2 cups), picked through and soaked overnight
    • 6 cups water
    • 1 dried bay leaf
    • 8 ounces Tuscan kale (lacinato kale), stems and center ribs removed, leaves sliced crosswise 1/2 inch thick

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 175 % Daily Value *
    • Total Fat: 7 g 10.88%
    • Saturated Fat: 1 g 5.03%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 252 mg 10.5%
    • Calcium: 122 mg 12.17%
    • Potassium: 84 mg 2.41%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 10.92%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 22 g %
    • Dietary Fiber: 6 g 23.17%
    • Sugar: 4 g
    • Protein: 7 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 117.68%
    • Vitamin C 84.16%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables2
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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