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White Bean Soup with Kale Recipe High in Lutein and Zeaxanthin

White bean soup with kale recipe high in lutein and zeaxanthin

This healthy recipe is high in lutein and zeaxanthin. The 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.

• 2 tablespoons vegetable oil
• 11/2 cups chopped onion
• 11/2 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
• 11/2 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

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.