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.
1can white kidney beansno salt added, drained and rinsed
2cupssodium reduced vegetable broth
1cupskim milk
4cupsthinly sliced kale leaves
1cupcorn kernels
2tbspchopped 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.