Cozy Winter Soup: Kale Chowder


Kale Chowder
Serves: 6 | Serving Size: 1 and 1/4 cups


  • 2 baking potatoes, diced with skin
  • 1/2 cup diced onion
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon thyme
  • 1/2 teaspoon oregano
  • 3 cups water
  • 2 cups low-sodium chicken broth
  • 1 14-ounce can diced tomatoes, no salt added
  • 1 15-ounce can kidney beans, drained and rinsed
  • 4 cups chopped fresh kale


  1. Add all items, except kale, to large soup pot. Bring to a boil, then reduce to a simmer and cook until potatoes are almost done, about 10 minutes.
  2. Add kale and cook for 10 more minutes.
  3. Serve hot.

Nutrition Information:

  • Serves 6. Each serving contains 157 calories, 1 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 643 mg sodium, 31 g carbohydrate, 8 g dietary fiber, 4 g sugar, and 8 g protein.
  • Each serving also has 138% DV vitamin A, 121% DV vitamin C, 12% DV calcium, and 16% DV iron.

Chef’s Tips:

  1. Serve this chowder with whole grain bread and a tossed salad.
  2. This kale chowder is a delicious way to get more iron into your diet.

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