Recipe: White Bean Soup with Kale

WHITE BEAN SOUP WITH KALE

"Kale turns an ordinary white bean soup into a lutein and zeaxanthin powerhouse. (As a rule, the darker the green, the higher the lutein.) As an alternative, add 6 to 8 ounces of chopped smoked sausage, such as andouille or chorizo, for a meatier dish with a kick."



2 tablespoons vegetable oil
1 1/2 cups chopped onion
1 1/2 cups chopped carrot
1/2 cup chopped celery
2 garlic cloves, finely chopped
2 teaspoons freshly chopped thyme
8 cups reduced-sodium chicken or vegetable broth
1 1/2 cups dry navy or great northern beans, soaked overnight
1 teaspoon sea salt
1 teaspoon freshly ground black pepper
4 cups chopped kale leaves, tough stems removed

Heat the oil in a stockpot over medium-high heat. Saute the onion, carrot, and celery for 7 to 10 minutes, or until softened. Add the garlic and saut until fragrant, 1 minute. Add the thyme and saute for 30 seconds. Add the broth, beans, salt, and pepper and stir to combine. Bring to a boil. Reduce the heat, cover, and simmer for 1 1/2 hours, or until the beans are tender, stirring occasionally. Cool slightly.

Partially puree the soup with an immersion blender or transfer half the soup to a blender or food processor and puree before adding back to the stockpot. Add the kale and cook for 5 minutes. Season to taste. Ladle into warm bowls and serve immediately.

Makes 4-6 servings

Nutritional Profile: Serving size: 1 cup
Calories: 357, Protein: 17 g, Fiber: 19 g, Fat: 7 g, Saturated fat: 1 g, Sodium: 847 mg, Vitamin A: 14,721 IU, Vitamin C: 71 mg, Vitamin E: 2 IU, Zinc: 3 mg, Beta-carotene: 8,165 μg, Lutein and zeaxanthin: 21,329 μg

Source: Eat Right for Your Sight: Tasty Recipes That Help Reduce the Risk of Vision Loss from Macular Degeneration, copyright American Macular Degeneration Foundation, 2015. Reprinted by permission of the publisher, The Experiment.