Ingredients
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2 tablespoons extra-virgin olive oil
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1 medium leek, thinly sliced
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1 medium yellow onion, chopped
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2 medium carrots, scrubbed and chopped
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2 medium stalks celery, chopped
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2 medium parsnips, peeled and chopped
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3 cloves garlic, minced
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1 teaspoon dried oregano
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1 teaspoon salt
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½ teaspoon ground pepper, plus more for garnish
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1 large bunch curly kale, stemmed and roughly chopped
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8 cups reduced-sodium vegetable broth or no-chicken broth
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12 ounces whole-wheat farfalle pasta or elbow macaroni
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2 (14-ounce) cans no-salt-added cannellini beans, rinsed, divided
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1 cup water
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Chopped fresh flat-leaf parsley for garnish
Directions
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Heat oil in a large pot or Dutch oven over medium heat. Add leek; cook, stirring often, until very tender, about 10 minutes. Add onion, carrots, celery and parsnips; cook, stirring occasionally, until the vegetables are slightly tender, 6 to 8 minutes. Stir in garlic, oregano, salt and pepper; cook, undisturbed, until fragrant, about 1 minute. Add kale; cook, stirring often, until it's just starting to wilt, about 2 minutes. Pour in broth; bring to a boil over medium heat. Cover, reduce heat to medium-low and simmer, stirring occasionally, until the kale is tender, about 20 minutes.
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Meanwhile, bring a large pot of water to a boil over high heat. Cook pasta according to package directions. Drain and set aside.
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Mash half of the beans in a medium bowl with a fork or potato masher until a chunky paste forms. Stir the mashed beans, the remaining whole beans and 1 cup water into the soup. Cook over medium-high heat, undisturbed, until warmed through, about 5 minutes. Divide the pasta among 6 bowls; ladle the soup over the pasta. Garnish with parsley and additional pepper, if desired.
To make ahead
Refrigerate in an airtight container for up to 3 days.
Nutrition Facts (per serving)
501 | Calories |
9g | Fat |
91g | Carbs |
20g | Protein |
Nutrition Facts | |
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Servings Per Recipe 6 | |
Serving Size 2 cups soup & 3/4 cup pasta | |
Calories 501 | |
% Daily Value * | |
Total Carbohydrate 91g | 33% |
Dietary Fiber 18g | 64% |
Total Sugars 11g | |
Protein 20g | 40% |
Total Fat 9g | 12% |
Saturated Fat 1g | 5% |
Vitamin A 7910IU | 158% |
Vitamin C 59mg | 66% |
Vitamin E 3mg | 18% |
Folate 149mcg | 37% |
Vitamin K 296mcg | 247% |
Sodium 679mg | 30% |
Calcium 213mg | 16% |
Iron 7mg | 39% |
Magnesium 201mg | 48% |
Potassium 998mg | 21% |
Zinc 4mg | 36% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.