Prep Time: 15 min Cook Time: 15 min Serving Size: 1 cup Serves: 5
Nutrition Facts |
|
| Serving Size 1 cup(308g) | 5 servings per container |
| Amount per serving | |
| Calories 130 | |
| % Daily Value * | |
| Total Fat 2.5g | 3% |
| Saturated Fat 1.5g | 8% |
| Trans Fat 0g | |
| Cholesterol 5mg | 2% |
| Sodium 450mg | 20% |
| Total Carbohydrate 23g | 8% |
| Dietary Fiber 5g | 18% |
| Total Sugars 5g | |
| Includes 0g Added Sugars | 0% |
| Protein 6g | |
| Vitamin D 0mcg | 0% |
| Calcium 83mg | 6% |
| Iron 1mg | 6% |
| Potassium 350mg | 6% |
| *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This recipe also has: Vitamin C: 17% Daily Value |
|
INGREDIENTS
1 cup onion, chopped
4 cloves garlic, minced
1 tablespoon butter
2 cups low sodium broth (vegetable or chicken)
1 (15.5 ounce) can white beans, low sodium, drained and rinsed
1 (14.5 ounce) can diced tomatoes with juice
1 tablespoon Italian seasoning
3 cups kale, chopped
STEPS
- Rinse all fresh produce and the tops of cans before cooking.
- In a saucepan over medium-high heat, heat butter until just melted. Add onion and garlic to the pan and cook until soft.
- Add broth, white beans, and tomatoes; stir to combine.
- Bring to a boil. Reduce heat, cover, and simmer about 5 minutes.
- Add the kale and Italian seasoning. Simmer until kale has softened, about 3 to 5 minutes.
- Refrigerate leftovers within 2 hours.
IDEAS
- Substitute 1 teaspoon garlic powder for garlic cloves.
- Use fresh or frozen kale.
Nutrition Facts |
|
| Serving Size 1 cup(308g) | 5 servings per container |
| Amount per serving | |
| Calories 130 | |
| % Daily Value * | |
| Total Fat 2.5g | 3% |
| Saturated Fat 1.5g | 8% |
| Trans Fat 0g | |
| Cholesterol 5mg | 2% |
| Sodium 450mg | 20% |
| Total Carbohydrate 23g | 8% |
| Dietary Fiber 5g | 18% |
| Total Sugars 5g | |
| Includes 0g Added Sugars | 0% |
| Protein 6g | |
| Vitamin D 0mcg | 0% |
| Calcium 83mg | 6% |
| Iron 1mg | 6% |
| Potassium 350mg | 6% |
| *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This recipe also has: Vitamin C: 17% Daily Value |
|
An Equal Opportunity Institution
*Adapted from a University of Oregon Food Hero recipe
This material was funded by the USDA’s Supplemental Nutrition Assistance Program–SNAP. This institution is an equal opportunity provider.
