Further Food Nutritionist Commentary:

Despite a seemingly extensive ingredient list, soups are so easy to make and can be an excellent source of all your nutrition needs. The kelp is a great addition because it adds all the sodium you need, while providing many other nutrients as well (like iodine and fiber). If you are on a low sodium diet, you may consider replacing water for the chicken stock, omitting the kelp, and/or using low-sodium stock to maintain a depth of flavor.

By Katie Bishop, MS, Nutritionist

One Pot Winter White Bean Stew

  • Prep Time: 20 minutes
  • Cook Time: 35 minutes
  • Servings: 4

Ingredients

1 tablespoon olive oil
1 large onion, peeled and sliced into crescents
1 teaspoon sea salt
3-4 inches kelp, soaked and sliced thin
2 carrots, diced
1 medium-sized celery root (celeriac), peeled and diced
3-4 garlic cloves, peeled and chopped
1 teaspoon dried rosemary
1 teaspoon dried thyme
1/2 teaspoon freshly ground black pepper
4-5 cups chicken stock
2 bay leaves
1½ cups cannellini or white beans , cooked
1-2 links chorizo sausage (can use turkey sausage), cut into thin diagonals
2-3 kale leaves, ripped into bite-sized pieces

Instructions

1. In a soup pot, saute onion in olive oil for 2-3 minutes.
2. Add kelp, sea salt, carrots, celery root, garlic, rosemary, thyme and black pepper, chicken stock and bay leaves.
3. Cover, lower heat to medium, and cook 15 minutes.
4. Add cooked cannellini beans, sausage and kale. Cover, lower heat to simmer and cook 5-10 minutes.

1. In a soup pot, saute onion in olive oil for 2-3 minutes. 2. Add kelp, sea salt, carrots, celery root, garlic, rosemary, thyme and black pepper, chicken stock and bay leaves. 3. Cover, lower heat to medium, and cook 15 minutes. 4. Add cooked cannellini beans, sausage and kale. Cover, lower heat to simmer and cook 5-10 minutes.

Nutrition Information

Per Serving:  Calories: 181; Total Fat: 5 g; Saturated Fat: 1 g; Monounsaturated Fat: 3 g; Polyunsaturated Fat: 0 g; Cholesterol: 4 mg; Sodium: 1467 mg; Potassium: 428 mg; Carbohydrate: 24 g; Fiber: 6 g; Sugar: 4 g; Protein: 10g

Nutrition Bonus:   Vit A: 116%; Vit C: 16%; Iron:12%; Calcium: 9%;

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