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Tuscan Bean and Kale Soup
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Chef :
Performance TriadTuscan Bean and Kale Soup
For the Performance Triad, please use the nutrient & serving size information provided below.
Recipe Analysis: (1 serving = 1 cup)
Per Serving: 414 calories; 24g protein; 9g fat, 61g carbs (2.5 carbs: 1 protein)
Recipe = 5 servings of vegetables, 0 servings of fruit (1 vegetable per serving, 0 fruit per serving)
Ingredient
Food ration :
6 servings
1 lb.
dried cannellini beans
2 Tbsp.
extra virgin olive oil
1 Tbsp.
minced fresh sage
2 tsp.
minced fresh rosemary
7 cups
chicken stock
Cooking instructions
* Step 1
Cover beans generously with 2 inches of water, soak overnight; drain.
* Step 2
Heat 2 Tbsp. oil in a large pot over moderate heat.
* Step 3
Add onion and sauté until soft, about 5 minutes.
* Step 4
Add garlic, sage and rosemary, sauté 1 minute.
* Step 5
Add beans and stock. Bring to a simmer, cover and adjust heat to maintain a gentle simmer.
* Step 6
Cook until beans are almost tender, about 1 hour, and then add kale. Cover and continue cooking at a gentle simmer until beans and vegetables are tender, about 10 minutes more. Add a little
water if soup gets too thick.
* Step 7
Remove pot from heat. With a wooden spoon, mash some of the beans against the side of the pot until soup is as thick as you like.
* Step 8
Season to taste with salt and pepper.
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10 Pieces Of Expert Nutrition Advice
1. Start Small
2. Fill Your Plate With Beans and Leafy Greens
3. Focus on Adding—Not Subtracting
4. Taste the Rainbow
5. Prioritize Potassium
6. Eat More Plants
7. Focus on Your Immune System
8. Try the Mediterranean Diet
9. Understand the Impact of Food
10. Guard Your Gut
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