|3 tbsp / 50 ml||canola oil|
|2 cups / 500 ml||chopped onion|
|2 cups / 500 ml||chopped carrot|
|1 cup / 250 ml||chopped celery|
|4||cloves garlic, crushed|
|6 cups / 1.5 L||water|
|1 can (19 oz / 540 ml)||cannellini beans, drained and rinsed well|
|1||large bunch of kale, stems removed and leaves chopped into bite-size pieces (about 4 cups / 1 L)|
|1/3 cup / 75 ml||white wine|
|2 tbsp / 25 ml||sodium-reduced soy sauce|
|2 tbsp / 25 ml||freshly squeezd lemon juice|
|1 tsp / 5 ml||coarse sea salt, or to taste|
|1 tsp / 5 ml||dried Herbes de Provence|
|freshly ground pepper, to taste|
Heat oil in large saucepan over medium heat. When pan is hot, add onions, carrots, celery, and sauté for about 8 to 10 minutes. Add garlic; sauté for another minute.
Add water, cannellini beans, kale, wine, soy sauce, lemon juice, salt, herbs and pepper. Cover and bring to a boil; reduce heat and simmer for 30 minutes.
Nutrition per 1-1/3 cup (325 ml) serving: 208 cal, 7 g pro, 8 g total fat (1 g saturated fat), 27 g carb, 7 g fibre, 0 mg chol, 662 mg sodium
Tip: You can swap cannellini beans for other mild-tasting beans, such as chickpeas. Likewise, you can use other leafy greens in place of the kale, such as spinach or Swiss chard - but because their leaves are more delicate, add them during the last five minutes of cooking.
Source: Leslie Beck's Healthy Kitchen