Dairy Farmers of Canada

Mediterranean-Inspired White Bean, Chickpea and Kale Soup

Celebrating Canada's Agriculture Day 2022

Looking for a delicious and nutritious soup to help escape winter’s chill? This super-quick, ultra-tasty meal is made with basic staples grown and produced in Canada, like Canadian milk and cheese. Ideal for those wanting a nourishing, protein- and fibre-rich dinner, you can also feel good knowing you’re supporting our local farmers when you use Canadian ingredients — a win-win for everyone!

  • Prep: 10 minutes
  • Cooking: 20 minutes
Yields 4 to 6 servings
Mediterranean-Inspired White Bean, Chickpea and Kale Soup

Ingredients

  • 1 tbsp (15 mL) Canadian butter
  • 4 large cloves garlic, minced (2 tbsp/30 mL)
  • 1/2 tsp (2 mL) dried thyme
  • 1 bay leaf
  • 1 can (19 oz/540 mL) white kidney beans, drained and rinsed
  • 1 can (19 oz/540 mL) chickpeas, drained and rinsed
  • 1 carton (900 mL) reduced-sodium chicken broth
  • 3 tbsp (45 mL) all-purpose enriched flour
  • 2 cups (500 mL) Canadian milk
  • 2 cups (500 mL) frozen chopped kale
  • 1/2 cup (125 mL) chopped fresh flat-leaf parsley
  • 1/2 tsp (2 mL) each salt and pepper
  • 1/2 cup (125 mL) Canadian shredded cheese, such as Havarti or Asiago
  • Optional toppings
  • Drained, oil-packed sun-dried tomatoes, chopped
  • Crushed red chili flakes or chili oil
  • Chopped fresh flat-leaf parsley

DID YOU KNOW?

When you see the Blue Cow Logo on a product, it means it’s made with 100% Canadian quality milk.

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Preparation

To large pot over medium-low heat, add butter and garlic; cook, stirring for 2 minutes or until garlic is softened. Add thyme, bay leaf, kidney beans, chickpeas and broth; cover and bring to boil over high heat. Reduce heat and simmer for 5 minutes.

In small bowl, whisk flour into milk; gradually pour into pot while whisking. Return to boil over medium-high heat, stirring frequently; add kale and parsley. Cook uncovered, stirring occasionally for 7 minutes or until kale is tender, adjusting heat to maintain a simmer. Remove bay leaf. Add salt and pepper.

Ladle soup into bowls. Sprinkle each serving with cheese. If using, add sun-dried tomatoes, chili flakes and more parsley to taste.

Tips

Leftover parsley? Freeze chopped fresh parsley in a freezer-safe container to have on hand for soups, stews or casserole.

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Nutritional information

Per serving
Energy: 313 Calories
Protein: 19 g
Carbohydrate: 41 g
Fat: 9 g
Fibre: 9.6 g
Sodium: 765 mg

Top 5 Nutrients

(% DV*)
Calcium: 26 % / 336 mg
Folate: 32 %
Niacin: 44 %
Riboflavin: 29 %
Vitamin C: 29 %