Mediterranean-Inspired White Bean, Chickpea and Kale Soup
Created by: Spark Nutrition Communications for Canadian Agriculture Day
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!
Preparation time: 10 minutes
Cooking time: about 20 minutes
Yield: 4 to 6 servings
1 tbsp (15 mL) 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) 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) shredded cheese, such as Havarti or Asiago
Drained, oil-packed sun-dried tomatoes, chopped
Crushed red chili flakes or chili oil
Chopped fresh flat-leaf parsley
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.
Tip: Look for the Blue Cow Logo to ensure 100% Canadian high-quality milk and milk products.
Tip: Leftover parsley? Freeze chopped fresh parsley in a freezer-safe container to have on hand for soups, stews or casseroles.