Kale, Bean, Pork Soup

by Karin
(West Vancouver)

1 tbsp olive oil
1 lb pork tenderloin, trimmed, cut into 1-inch pieces
1 onion, chopped
4 cloves garlic, minced
2 tsp paprika
1/4 tsp crushed red pepper(optional)
1 c white wine
4 plum tomatoes, coarsely chopped
4 c vegetable or chicken stock
1 bunch kale, ribs removed, chopped
1 15-ounce can white beans, rinsed well and drained

1. Heat oil in a large pot over medium-high heat. Add pork, cook until no longer pink on the outside, approx 2 minutes. Transfer to a plate with tongs, leaving juices in the pot.
2. Add onion to the pot 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 simmer and cook, stirring occasionally, until 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.

Per serving: 262 calories; 6 g fat (1 g sat, 3 g mono); 45 mg cholesterol; 26 g carbohydrates; 25 g protein; 7 g fiber; 627 mg sodium; 1024 mg potassium.

Nutrition Bonus: Vitamin A (290% daily value), Vitamin C (190% dv), Potassium (29% dv), Iron (20% dv)

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High calcium | High fiber | High potassium | Gluten free |