Calo Nero: Italian Beans and Greens Soup

My first introduction to "Beans and Greens" came in college, when my Italian friend, Krista, shared this family favorite.  Hers included escarole and Parmesan rind.  Mine has evolved to include kale and nutritional yeast.  Either way, it's pure Italian comfort food.

Like any good Italian comfort, this one is packed with good nutrition, tons of protein, and loads of vitamins and minerals to keep you healthy.  Nana-approved.

 

 

 

Step-by-Step on Cookbooth:


Calo Nero: White Beans and Kale Italian Soup

1 medium onion, diced
1 medium carrot, peeled and diced
4 cloves garlic, minced
1 tbsp dried rosemary
1.5 teaspoons red chili flake
1 teaspoon dried basil
6 cups water or no-salt vegetable stock
15 ounce canned white beans (cannellini), rinsed and drained
1 bunch kale, chopped
1/4 cup nutritional yeast
2 each roma tomato, cored, seeded, and diced

Servings: 4
Yield: 8 cups

Nutrition Facts
Serving size: 1/4 of a recipe (21.7 ounces).
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.

Amount Per Serving
Calories 233.41
Calories From Fat (5%) 12.3
Calories From Protein (25%) 58.29
Calories From Carbohydrates (70%) 162.81
Calories From Alcohol (0%) 0
% Daily Value
Total Fat 1.51g 2%
Saturated Fat 0.25g 1%
Monounsaturated Fat 0.11g 
Polyunsaturated Fat 0.47g 
Trans Fatty Acids 0g 
Cholesterol 0mg 0%
Sodium 59.28mg 2%
Potassium 1114.37mg 32%
Total Carbohydrates 41.82g 14%
Fiber 10.38g 42%
Sugar 3.58g 
Net Carbohydrates 31.44g 
Protein 18.19g 36%
Vitamin A 9587.42IU 192%
Vitamin C 89.66mg 149%
Calcium 238.43mg 24%
Iron 5.77mg 32%
Vitamin E 1.28mg 13%
Vitamin D 0IU 0%
Thiamin 5.04mg 336%
Riboflavin 4.97mg 292%
Niacin 29.22mg 146%
Vitamin B6 5.21mg 261%
Folate 242.58mcg 61%
Vitamin B12 3.92mcg 65%
Pantothenic Acid 0.93mg 9%
Vitamin K 485mcg 606%
Phosphorus 208.28mg 21%
Magnesium 124.95mg 31%
Zinc 3.56mg 24%
Copper 1.46mg 73%
Manganese 1.35mg 68%
Selenium 2.61mcg 4%