Potatoes are healthy comfort food: One potato has more fiber than a bowl of oatmeal and more potassium than a banana. Kale is the super star of vegetables: It contains ACE (three healthy antioxidants), blood builders such as iron and vitamin K, and bone builders such as calcium and magnesium. Put them together for this hearty soup that is perfect for a family dinner. Ingredients 2 tablespoons olive oil Toppings: Directions Before you begin: Wash your hands. Tips Leave skins on for 1g+ more fiber per potato than peeling them. Mirepoix is the French term for cooking onions, carrots and celery. It makes a great, flavorful base for soup. 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. Topping with yogurt gives the feel of sour cream on baked potato. Nutrition Information Serving size: 1 cup Calories: 170; Total Fat: 3.5g; Saturated Fat: 0g; Trans Fat: 0g; Cholesterol: 0mg; Sodium: 190mg; Total Carbohydrate: 31g; Dietary Fiber: 6g; Sugars: 4g; Protein: 5g; Vitamin A: 150%; Vitamin C: 90%; Calcium: 10%; Iron: 10%.
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
6 ounces low-fat Greek yogurt
½ cup chopped fresh chives
Serves 12