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
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
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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.
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 % |
