Bean, Egg, and Kale Soup
- Makes
- 4 servings
- Prep Time
- 10 minutes
- Cook Time
- 25 minutes
Ingredients
Swiss cheese
⅓ cup, diced or 44g
Directions
- Heat 1 tablespoon of the oil in a medium saucepan over medium-high heat. Add the onions and cook, stirring, until soft, about 4 minutes.
- Add the beans and reserved bean liquid, chicken broth, soy sauce, 1/2 teaspoon salt, and a few grinds of black pepper.
- Bring to a simmer, add the kale and stir until wilted; bring back to a simmer and cook until the kale is tender and the stew is slightly thickened, about 15 minutes. Remove from the heat, cover and keep warm.
- Heat the remaining 1 tablespoon oil in a large nonstick skillet. Once the oil is hot, crack the eggs into the skillet and cook until the whites begin to set up, about 2 minutes.
- Sprinkle each egg with pepper, cover and continue to cook until the whites are completely set and the yolks are still runny, about 2 minutes more. Remove from the heat.
- Top each slice of bread with cheese and broil until melted. Cut each slice in quarters. Divide the stew among four bowls, top each with an egg and serve with a piece of cheese toast. Garnish wtih parsley. Enjoy!
- Recipe inspired byt: http://www.foodnetwork.com/recipes/food-network-kitchens/bean-kale-and-egg-stew.html?oc=linkback
Nutrition Facts
For 1 serving of bean, egg, and kale soup (442g)
Nutrient | Value | %DV |
---|---|---|
Calories | 442 | |
Fats | 18g | 23% |
Saturated fats | 5g | 25% |
Trans fats | 0g | |
Cholesterol | 196mg | 65% |
Sodium | 1761mg | 77% |
Total Carbohydrate | 47g | 17% |
Net carbs | 36g | |
Fiber | 11g | 39% |
Sugar | 6g | |
Proteins | 26g | |
Calcium | 366mg | 28% |
Iron | 7mg | 40% |
Potassium | 982mg | 21% |
Vitamin D | 1μg | 5% |
Vitamins and Minerals | ||
Alpha carotene | 0μg | |
Beta carotene | 1525μg | |
Caffeine | 0mg | |
Choline | 209mg | 38% |
Copper | 1mg | 59% |
Fluoride | 1μg | |
Folate (B9) | 167μg | 42% |
Lycopene | 0μg | |
Magnesium | 150mg | 36% |
Manganese | 2mg | 69% |
Niacin | 4mg | 22% |
Pantothenic acid | 1mg | 27% |
Phosphorus | 442mg | 63% |
Retinol | 104μg | |
Riboflavin (B2) | 0.4mg | 34% |
Selenium | 33μg | 59% |
Theobromine | 0mg | |
Thiamine | 0.4mg | 29% |
Vitamin A IU | 4647IU | |
Vitamin A | 318μg | 35% |
Vitamin B12 | 1μg | 33% |
Vitamin B6 | 0.5mg | 29% |
Vitamin C | 117mg | 130% |
Vitamin D IU | 43IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 1μg | |
Vitamin E | 2mg | 13% |
Vitamin K | 502μg | 419% |
Zinc | 3mg | 28% |
Sugars | ||
Sugar | 6g | |
Sucrose | 3g | |
Glucose | 1g | |
Fructose | 1g | |
Lactose | 0.2g | |
Maltose | 1g | |
Galactose | 0g | |
Starch | 22g | |
Fats | ||
Saturated fats | 5g | 25% |
Monounsaturated fats | 8g | |
Polyunsaturated fats | 3g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0.1g | |
Total omega 6 | 1g | |
Alpha Linolenic Acid (ALA) | 0.1g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 1g | |
Aspartic acid | 2g | |
Cystine | 0.3g | |
Glutamic acid | 4g | |
Glycine | 1g | |
Histidine | 1g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 2g | |
Lysine | 2g | |
Methionine | 0.4g | |
Phenylalanine | 1g | |
Proline | 2g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.3g | |
Tyrosine | 1g | |
Valine | 1g |