From EatingWell Magazine September/October 2007
Pork tenderloin, white beans and kale combine perfectly in this quick and hearty soup. Make it a meal: Serve with warm crusty bread and sliced manchego cheese.
Makes 6 servings, about 1 2/3 cups each
ACTIVE TIME: 40 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
1 tablespoon extra-virgin olive oil
1 pound pork tenderloin, trimmed and cut into 1-inch pieces
3/4 teaspoon salt
1 medium onion, finely chopped
4 cloves garlic, minced
2 teaspoons paprika, preferably smoked
1/4 teaspoon crushed red pepper, or to taste (optional)
1 cup white wine
4 plum tomatoes, chopped
4 cups reduced-sodium chicken broth
1 bunch kale, ribs removed, chopped (about 8 cups lightly packed)
1 15-ounce can white beans, rinsed
1. Heat oil in a Dutch oven over medium-high heat. Add pork, sprinkle with salt and cook, stirring once or twice, until no longer pink on the outside, about 2 minutes. Transfer to a plate with tongs, leaving juices in the pan.
2. Add onion to the pan and cook, stirring often, until just beginning to brown, 2 to 3 minutes. Add garlic, paprika and crushed red pepper (if using) and cook, stirring constantly, until fragrant, about 30 seconds. Add wine and tomatoes, increase heat to high and stir to scrape up any browned bits. Add broth and bring to a boil.
3. Add kale and stir just until it wilts. Reduce heat to maintain a lively simmer and cook, stirring occasionally, until the kale is just tender, about 4 minutes. Stir in beans, the reserved pork and any accumulated juices; simmer until the beans and pork are heated through, about 2 minutes.
NUTRITION INFORMATION: Per serving: 272 calories; 6 g fat (2 g sat, 3 g mono); 45 mg cholesterol; 27 g carbohydrate; 26 g protein; 7 g fiber; 625 mg sodium; 1,027 mg potassium.
Nutrition bonus: Vitamin A (290% daily value), Vitamin C (190% dv), Potassium (29% dv), Iron (20% dv).
1 Carbohydrate Serving
Exchanges: 1 starch, 2 vegetable, 2 lean meat
Pork, White Bean & Kale Soup
Linear Mode
