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
- 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.
- Add kale and cook for 10 more minutes.
- Serve hot.
- 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.
- Serve this chowder with whole grain bread and a tossed salad.
- This kale chowder is a delicious way to get more iron into your diet.
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Stephanie Ronco has been editing for Food and Health Communications since 2011. She graduated from Colorado College magna cum laude with distinction in Comparative Literature. She was elected a member of Phi Beta Kappa in 2008.