Dinner
Hearty White Bean, Kale and Root Vegetable Soup
This soup is the perfect comfort food on a cold day. Start by sautéing parsnips, carrots, butternut squash, onions in canola oil, then add to a chicken broth along with white beans, kale and herbs. This soup recipe is hearty and healthy.
Updated
Ingredients
- 2 Tbsp canola oil (30 mL)
- 3 medium carrots, peeled and diced
- 3 medium parsnips, peeled and diced
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1/2 small butternut squash, peeled, seeded and chopped
- 2 medium tomatoes, chopped
- 6 cups sodium-reduced chicken broth (1.5 L)
- 6 sprigs fresh thyme
- 1/2 tsp pepper
- 1 can (19 oz/540 mL) white navy beans, rinsed and drained
- 4 cups baby kale leaves (1 L)
Directions
- In a large pot, heat canola oil over medium-high heat. Add carrots, parsnips, onion, garlic and squash. Cook and stir vegetables until they start to soften, about 5 minutes. Add tomatoes. Cook vegetables 3-4 minutes longer.
- Add chicken broth, 3 fresh thyme sprigs and pepper. Bring to a boil. Reduce heat to medium-low.
- Cover pot and let vegetables simmer until soft, about 15 to 20 minutes. Remove thyme sprigs.
- Add beans and heat through. Stir in kale.
- Serve immediately in soup bowls. Garnish each bowl with additional fresh thyme leaves.
Nutritional Analysis
| Calories | 130 |
|---|---|
| Total Fat | 3 g |
| Saturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 65 mg |
| Carbohydrates | 22 g |
| Fiber | 6 g |
| Sugar | 4 g |
| Protein | 5 g |
| Potassium | 464 mg |
