Corn and kale chowder
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.
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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.
Estimated Cost Per Serving:
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