I am restricted mainly on this diet by the proportions of protein, carbs, and fat in the food. “In this case, too much protein at one meal is as bad as too much carbs or fat,” my doctor told me, and so I am looking for very precise numbers.
So I’m scouring nutrition facts and doing lots of mental math, and was happy to run across this recipe in January’s Real Simple, which works if I have some added protein. (I modified it slightly because it calls for Parmesan, which I cannot have, and fresh rosemary, which I did not have. I also used a little bit of rice pasta instead of soup pasta because I can’t have gluten. But not much. Very carby.)
I am eating the leftovers right now and dang, it is goooood. The onions and garlic give it excellent flavor.
Kale and White Bean Soup
Adapted from Real Simple, January 2009
Hands-on time: 25 minutes
Total Time: 30 minutes
2 TB olive oil
4 cloves garlic chopped
2 stalks celery, sliced
1 large onion, chopped
Kosher salt and black pepper
2 15.5-oz cans cannellini beans, rinsed
1 cup small soup pasta (4 oz) [I used a very little bit of rice penne.]
1 bunch kale, thick stems discarded and leaves torn into 2-inch pieces (8 cups)
2 TB chopped fresh rosemary [I actually used a little bit of dried thyme, which is not the same thing.]
1/2 c shaved Parmesan (2 oz), plus 1 piece Parmesan rind (optional) [I skipped it.]
1 TB fresh lemon juice [Oops, I skipped this too, but it doesn’t need it.]
1 loaf country bread, warmed [And I cannot have this, but it would be a great accompaniment.]
Heat the oil in a large pot over medium-high heat. Add the garlic, celery, onion, 1 1/2 t salt, and 1/2 t pepper and cook, stirring occasionally, until tender, 4 to 6 minutes.
Add the beans, pasta, kale, rosemary, 8 cups water, and the Parmesan rind (if using); cover and bring to a boil. Reduce heat and simmer until the pasta and kale are tender, 4 to 5 minutes.
Remove the Parmesan rind. Stir in the lemon juice and sprinkle with the shaved Parmesan before serving. Serve with the bread.
Nutrition Facts: per serving (1/8 recipe) – 205 calories; 6g fat; 10g protein; 29g carbs; 5g fiber.