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When a dark chilly afternoon portends a killing frost, gather the last of the garden’s bounty and make a steaming pot of soup for dinner. This recipe makes a generous amount that will feed a family for more than one satisfying meal.
Yields 12 cups
- 2 tablespoons canola or other vegetable oil
- 1 cup chopped onions
- 2 garlic cloves, minced or pressed
- 2½ cups peeled and cubed winter squash*
- 2 celery stalks, diced
- ½ cup peeled and diced carrots
- 2½ cups cubed potatoes
- 1 teaspoon dried oregano
- 2 teaspoons salt
- ½ teaspoon ground black pepper
- 6 cups water
- 4 cups chopped kale
- 1½ cups cooked or canned cannellini beans(15-ounce can, drained)
- Warm the oil in a large soup pot on medium heat.
- Add the onions and garlic, and saute for 5 minutes.
- Add the squash, celery, carrots, potatoes, oregano, salt, pepper, and water and cook for 10
- minutes or until the potatoes are almost done.
- Add the kale and beans and simmer for another 5 to 7 minutes, until the kale is tender and the beans are hot.
- Serve immediately.
*We recommend a firm, rich winter squash, such as acorn, delicata, or buttercup.
PER 12 OUNCE SERVING: 137 CALORIES, 3.9 G PROTEIN, 3.9 G FAT, 23 G CARBOHYDRATES, 1 G SATURATED FATTY ACIDS, 0 MG CHOLESTEROL, 744 MG SODIUM, 4.2 G TOTAL DIETARY FIBER