Corn and kale chowder

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Yield: 5 servings
Prep Time: 15 minutes
Cook Time: 20 minutes
You can create a creamy texture without fat and have the added bonus of protein in this soup. White beans create lovely body and add flavour to the chunky texture and colour of kale and corn.



  1. In a soup pot, heat oil over medium heat and cook onion, garlic, thyme and hot pepper flakes for 3 minutes or until softened. Stir in kidney beans to coat.
  2. Add broth and skim milk; bring to a boil. Reduce heat and using an immersion blender puree soup until smooth.
  3. Alternatively, let cool slightly and puree in batches in blender and return to pot.
  4. Return soup to a simmer and stir in kale, corn and basil. Simmer, stirring occasionally for about 15 minutes or until kale is tender.
Nutrition Facts
Corn and kale chowder
Amount Per Serving
Calories 195 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 0g 0%
Cholesterol 1mg 0%
Sodium 244mg 10%
Potassium 701mg 20%
Total Carbohydrates 34g 11%
Dietary Fiber 8g 32%
Protein 11g 22%
* Percent Daily Values are based on a 2000 calorie diet.

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