By Mayo Clinic Staff

Dietitian's tip:

The blended white beans in this recipe provide creaminess, as well as protein and fiber.

Number of servings

Serves 4
  1. DASH diet
  2. Heart-healthy
  3. Weight management
  4. Meatless
  5. Healthy-carb
  6. Diabetes meal plan
  7. Gluten-free
  8. High-fiber

Ingredients

  1. 1/2 tablespoon canola oil
  2. 1 1/2 cups diced yellow onion
  3. 1 cup diced carrot
  4. 1 cup diced celery
  5. 2 cloves garlic, minced
  6. 1 1/2 cups chopped kale
  7. 1 tablespoon minced parsley
  8. 2 cups low-sodium vegetable stock
  9. 1 teaspoon fennel seeds, crushed
  10. 1 teaspoon ground black pepper
  11. 1 cup unsalted prepared white beans (or about 1/2 of a 15.5 ounce can of white beans, rinsed and drained)
  12. 2 cups 1 percent milk
  13. 1/2 cup wild rice, cooked

Directions

In a soup pot over medium heat, add canola oil and saute onion, carrot, celery and garlic until lightly brown. Stir in kale, parsley, stock and spices. Bring to a boil.

In a 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 38 g
  • Dietary fiber 7 g
  • Sodium 180 mg
  • Saturated fat 1 g
  • Total fat 4 g
  • Trans fat 0 g
  • Cholesterol 6 mg
  • Protein 12 g
  • Monounsaturated fat 2 g
  • Calories 236
  • Added sugars 0 g
  • Total sugars 12 g

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

Jan. 26, 2019