By Mayo Clinic Staff

Dietitian's tip:

Blended beans in this recipe provide creaminess without the fat — and the bonus of fiber.

Number of servings

Serves 4

Ingredients

  1. 1 1/2 cups diced yellow onion
  2. 1 cup diced carrot
  3. 1 cup diced celery
  4. 2 cloves garlic, minced
  5. 1/2 tablespoon canola oil
  6. 1 1/2 cups diced kale
  7. 1 tablespoon minced parsley
  8. 2 cups reduced-sodium vegetable stock
  9. 1 teaspoon fennel seeds
  10. 1 teaspoon black pepper
  11. 1 cup unsalted white beans, prepared
  12. 2 cups 1 percent milk
  13. 1/2 cup wild rice, cooked

Directions

Saute onion, carrot, celery and garlic in canola oil in a soup pot until lightly brown. Add kale, parsley, stock and spices.

In blender, puree beans with milk. Add bean mixture to soup, bring to simmer and add rice. Cook for 30 minutes. Serve in warmed bowls.

Nutritional analysis per serving

Serving size :About 2 cups

  • Total carbohydrate 35 g
  • Dietary fiber 7 g
  • Sodium 135 mg
  • Saturated fat 1 g
  • Total fat 5 g
  • Trans fat 0 g
  • Cholesterol 6 mg
  • Protein 11 g
  • Monounsaturated fat 3 g
  • Calories 229
  • Sugars 0 g

Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.

Dec. 20, 2012