• Serves
    4
  • 236
    Calories

Dietician's Tip: The blended white beans in this recipe provide creaminess, as well as protein and fiber.

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 percent milk
  • 1/2 cup wild rice, cooked

Directions

In a soup pot over medium heat, add canola oil and saute 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

Serving size: About 2 cups

  • Calories 236
  • Cholesterol 6 mg
  • Monounsaturated fat 2 g
  • Saturated fat 1 g
  • Sodium 180 mg
  • Total carbohydrate 38 g
  • Dietary fiber 7 g
  • Protein 12 g
  • Serving size About 2 cups
  • Total fat 4 g
  • 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: 01-26-2019
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