Corn and Kale Chowder

Name: Corn and kale chowder
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
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

Nov 11, 2014

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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Prep Time 15 mins

Cook Time 20 mins

Total Time 35 mins

Course Soups

Servings cups

Calories 195 kcal

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.