Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Yield 5 cups

Ingredients

  • 2 tsp canola oil
  • 1 onion diced
  • 4 cloves garlic minced
  • 2 tsp dried thyme
  • 1/4 tsp hot pepper flakes
  • 1 can white kidney beans no salt added, drained and rinsed
  • 2 cups sodium reduced vegetable broth
  • 1 cup skim milk
  • 4 cups thinly sliced kale leaves
  • 1 cup corn kernels
  • 2 tbsp chopped fresh basil or parsley

Instructions

  • 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.
  • Add broth and skim milk; bring to a boil. Reduce heat and using an immersion blender puree soup until smooth.
  • Alternatively, let cool slightly and puree in batches in blender and return to pot.
  • 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
Calories
195
% Daily Value*
Fat
 
3
g
5
%
Carbohydrates
 
34
g
11
%
Fibre
 
8
g
33
%
Sugars
 
5
g
6
%
Protein
 
11
g
22
%
Sodium
 
244
mg
11
%
Potassium
 
701
mg
20
%
*5% or less is a little, 15% or more is a lot

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