Soups & Stews
Italian soup with lupini beans and kale
The Lupini beans in this dish are delicious along with being very nutritious. They are a great source for fiber, protein, and complex carbs all while being lower in calories compared to other legumes. They have a low GI. This dish looks great and has a lot of great flavor. Adding the parmesan rind a
Ingredients
- 3 small shallots chopped
- 4 cloves garlic chopped
- 2 cups kale
- 7 oz jar of sun-dried tomatoes, packed in oil Shop on Amazon (opens in a new window)
- 1 teaspoon dried oregano
- 1 teaspoon fennel seeds
- 1 teaspoon dried thyme
- 1/2 teaspoon red pepper flakes
- 4 cups vegetable stock
- 1 parmesan rind
- 10 oz lupini beans Shop on Amazon (opens in a new window)
- 1.5 cups almond milk Shop on Amazon (opens in a new window)
- 1 lemon
- Garnish:
- 2 oz fresh parmesan
- Salt and pepper to taste
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Directions
- 1
Heat stock pot and add the oil from the jar of sun-dried tomatoes then add the shallots and garlic and cook until soften about 3-4 minutes.
- 2
Add in the oregano, fennel seed, thyme and red pepper flakes and stir to coat.
- 3
Add the sun-dried tomatoes.
- 4
Cook 4-5 minutes.
- 5
Pour in the vegetable stock and stir.
- 6
Add in the parmesan rind.
- 7
Bring to a boil then simmer.
- 8
Add in the lupini beans and simmer for 5 minutes.
- 9
Add the kale and simmer an additional 3-4 minutes.
- 10
Remove from the heat, stir in the almond milk, and return back to the heat for another 2 minutes.
- 11
Season with salt and pepper to taste.
- 12
Remove the parmesan rind and add lemon Garnish with fresh parmesan and salt and pepper
Nutrition
Per 1 serving
Estimated per serving. Actual values vary with brands, substitutions, and portion size. This is general information, not medical or nutrition advice.
Check every ingredient against your own allergies and dietary needs. See our Health & Nutrition Disclaimer.
