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Research into Age-related Macular Degeneration

White Bean Soup with Kale Helps Macular Degeneration

Kale turns an ordinary white bean soup into a lutein and zeaxanthin powerhouse. (As a rule, the darker the green, the higher the lutein.) As an alternative, add 6 to 8 ounces of chopped smoked sausage, such as Andouille or chorizo, for a meatier dish with a kick.

Ingredients

  • 2 tablespoons vegetable oil
  • 1 1/2 cups chopped onion
  • 1 1/2 cups chopped carrot
  • 1/2 cup chopped celery
  • 2 garlic cloves, finely chopped
  • 2 teaspoons freshly chopped thyme
  • 8 cups reduced-sodium chicken or vegetable broth
  • 1 1/2 cups dry navy or great northern beans, soaked overnight
  • 1 teaspoon sea salt
  • 1 teaspoon freshly ground black pepper
  • 4 cups chopped kale leaves, tough stems removed

Instructions

  1. Heat the oil in a stockpot over medium-high heat. Sauté the onion, carrot, and celery for 7 to 10 minutes, or until softened. Add the garlic and sauté until fragrant, 1 minute. Add the thyme and sauté for 30 seconds. Add the broth, beans, salt, and pepper and stir to combine. Bring to a boil. Reduce the heat, cover, and simmer for 11/2 hours, or until the beans are tender, stirring occasionally. Cool slightly.
  2. Partially purée the soup with an immersion blender or transfer half the soup to a blender or food processor and purée before adding back to the stockpot. Add the kale and cook for 5 minutes. Season to taste. Ladle into warm bowls and serve immediately.

Nutritional Profile

Serving size: 1 cup
Calories: 357
Protein: 17 g
Fiber: 19 g
Fat: 7 g
Saturated fat: 1 g
Sodium: 847 mg
Vitamin A: 14,721 IU
Vitamin C: 71 mg
Vitamin E: 2 IU
Zinc: 3 mg
Beta-carotene: 8,165 μg
Lutein and zeaxanthin: 21,329 μg


Credit line: Recipe from Eat Right For Your Sight: Simple Tasty Recipes That Help Reduce the Risk of Vision Loss from Macular Degeneration,  BY JENNIFER TRAINER THOMPSON AND JOHANNA M. SEDDON, MD copyright © American Macular Degeneration Foundation, 2014. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold.