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
Amount per Serving
Calories
195
% Daily Value*
Fat
 
3
g
5
%
Cholesterol
 
1
mg
0
%
Sodium
 
244
mg
11
%
Potassium
 
701
mg
20
%
Carbohydrates
 
34
g
11
%
Fiber
 
8
g
33
%
Protein
 
11
g
22
%
* Percent Daily Values are based on a 2000 calorie diet.

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