Open Arms of Minnesota

Weekly Recipe #246: Kale and Roasted Vegetable Soup

By Kimberly Woodyard, Dietetic Intern [University of Minnesota – The Emily Program]

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Photo credit: Personal Creations/Flickr

When the weather outside is frightful, this soup is delightful!
Soup is always one of my favorites in the winter and this one is sure to warm you up and fill you up. This recipe is chock full of delicious winter veggies and is a good source of vitamins, protein and fiber. It’s also very flexible, so feel free to add your own favorite veggies.

Kale and Roasted Vegetable Soup

Serves 6

Ingredients:

  • 3 medium carrots, cut into ½ inch pieces
  • 1 large onion, cut into ½ inch pieces
  • 1 small butternut squash, peeled, seeded, cut into ½ inch pieces
  • 6 garlic cloves, diced
  • 1 tbsp. olive oil
  • 6 cups or more of low-sodium vegetable broth
  • 4 cups of finely chopped kale
  • One 15-oz. can of Great Northern white beans, drained

Directions:

  1. Preheat oven to 400°F. Rub rimmed baking sheet with a thin coat of olive oil. Place carrots, squash, onion and garlic on the baking sheet and sprinkle with a little more olive oil and salt and pepper. Rub the oil over all of the vegetables so that they are well coated.
  2. Roast vegetables about 45 minutes, stirring once or twice, until they are cooked through and nicely browned. Remove from pan.
  3. Add a little water or broth to the baking sheet and scrape up any browned bits.
  4. Add the browned bits, and the broth to a large pot. Add the chopped kale to the pot. Heat on high to bring to a boil, lower the heat to reduce to a simmer. Simmer uncovered until the kale is tender, about 30 minutes.
  5. Add the roasted carrots, onions, garlic and squash to the soup. Add the drained white beans to the soup. Simmer for 8 to 10 minutes and add more broth or water to the soup if it needs thinning.
  6. Season with salt and pepper and enjoy!

Nutrition Information:

Per serving: 143 calories, 3 g fat, 0 mg cholesterol, 26 g carbohydrates, 0 g added sugar, 8 g fiber, 7 g protein, 431 mg sodium

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