Bean, Egg, and Kale Soup

Bean, Egg, and Kale Soup
Fat 35% Carbs 42% Protein 23%
Percent Calories
Makes
4 servings
Prep Time
10 minutes
Cook Time
25 minutes

Ingredients

Directions

  1. 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.
  2. Add the beans and reserved bean liquid, chicken broth, soy sauce, 1/2 teaspoon salt, and a few grinds of black pepper.
  3. 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.
  4. 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.
  5. 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.
  6. 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!
  7. 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