While cream-based soups are comforting and delicious, they are often less than heart- or waistline healthy. The recipe below utilizes 1% milk and white beans for that creamy texture, without the calories and saturated fat!
Number of servings: Approximately 2 cups
Serving size: 6-ounce portion
Ingredients
- 1/2 tablespoon canola oil
- 1 1/2 cups diced yellow onion
- 1 cup diced carrot
- 1 cup diced celery
- 2 cloves garlic, minced
- 1 1/2 cups chopped kale
- 1 tablespoon minced parsley
- 2 cups low-sodium vegetable stock
- 1 teaspoon fennel seeds, crushed
- 1 teaspoon ground black pepper
- 1 cup unsalted prepared white beans (or about 1/2 of a 15.5 ounce can of white beans, rinsed and drained)
- 2 cups 1% milk
- 1/2 cup wild rice, cooked
Directions
In a soup pot over medium heat, add canola oil and sauté onion, carrot, celery and garlic until lightly brown. Stir in kale, parsley, stock and spices. Bring to a boil.
In a blender, puree beans with milk. Add bean mixture to soup, bring to simmer and add rice. Cook for 30 minutes. Serve in warmed bowls.
Nutritional analysis per serving:
- Calories 236
- Total Fat 4 g
- Saturated fat 1 g
- Trans fat 0 g
- Monounsaturated fat 2 g
- Cholesterol 6 mg
- Sodium 180 mg
- Total carbohydrate 38 g
- Dietary fiber 7 g
- Added Sugars 0 g
- Protein 12 g
For this recipe and more, visit Mayo Clinic Healthy Recipe Archive