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Potato and Kale Soup

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Ingredients

2 tablespoons olive oil
2 cups chopped yellow onion (about 1 large onion)
1½ cups chopped carrots (about 3 carrots)
1½ cups chopped celery (about 3 stalks)
4 cloves garlic, minced
1 tablespoon whole fennel seeds
Sea salt & pepper, to taste
1 can (15 ounce) white beans, rinsed & drained
6 cups cubed (about 1-inch pieces) potatoes
4 cups chopped kale (about 1 bunch)
4 cups low-sodium vegetable broth
4 cups water

Optional Toppings

6 ounces low-fat Greek yogurt
½ cup chopped fresh chives

Directions

  1. Before you begin: Wash your hands.
  2. Sauté oil, onion, carrots, celery, garlic, fennel seeds, salt and pepper for 8 minutes.
  3. Puree beans until smooth and stir into veggie mixture.
  4. Add in potatoes, kale, broth, and water.
  5. Bring to boil, cover and simmer for 20-30 minutes, until potatoes are tender.
  6. With hand blender, puree 50% of the soup until smooth.
  7. Top each serving with dollop of yogurt and chopped chives.

Tips

  • Leave skins on for 1g+ more fiber per potato than peeling them.
  • Fennel seeds (a spice often found in Italian sausage) add licorice-like sweetness and may aid in digestion and freshen breath.
  • The secret ingredient — pureed white beans — add creaminess plus fiber and protein.

For full recipe and nutritional information, please visit eatright.org.