Blended beans in this recipe provide creaminess without the fat — and the bonus of fiber.

Serves 4

Ingredients:

  • 1 1/2 cups diced yellow onion
  • 1 cup diced carrot
  • 1 cup diced celery
  • 2 cloves garlic, minced
  • 1/2 tablespoon canola oil
  • 1 1/2 cups diced kale
  • 1 tablespoon minced parsley
  • 2 cups reduced-sodium vegetable stock
  • 1 teaspoon fennel seeds
  • 1 teaspoon black pepper
  • 1 cup unsalted white beans, prepared
  • 2 cups 1 percent milk
  • 1/2 cup wild rice, cooked

Directions:

Saute onion, carrot, celery and garlic in canola oil in a soup pot until lightly brown. Add kale, parsley, stock and spices.

In 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)

Serving size: About 2 cups
  • Total carbohydrate: 35 g
  • Dietary fiber: 7 g
  • Sodium: 135 mg
  • Saturated fat: 1 g
  • Monounsaturated fat: 3 g
  • Total fat: 5 g
  • Cholesterol: 6 mg
  • Protein: 11 g
  • Calories: 229
  • Dairy foods low-fat or fat-free: 1/2
  • Fats and oils: 1
  • Grains and grain products: 1
  • Vegetables: 3
  • Carbohydrates: 1/2
  • Fats: 1
  • Protein and dairy: 1
  • Vegetables: 2
  • Fats: 1
  • Milk and milk products: 1/2
  • Nonstarchy vegetables: 3
  • Starches: 1
Last Updated: 2012-12-20
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