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Kabocha Kale Soup

Serves 4.


    Kabocha Kale Soup

    The intense sweetness of kabocha (aka Japanese pumpkin) squash marries perfectly with the slight bitterness of kale in this antioxidant-rich soup. What’s more, the smidgen of cream lends a smoothness to its flavour that simply oozes comfort.



    Did you know canned beans aren’t just an über convenient source of fibre and vegan protein? They can also contain more antioxidants than dried beans that have been soaked and boiled. To maximize their outstanding health benefits, opt for beans that have been tinned in bisphenol A-free cans.


    Kabocha Kale Soup


    • 1 Tbsp (15 mL) camelina or extra-virgin olive oil
    • 1 onion, finely chopped
    • 2 garlic cloves, finely minced
    • 1 tsp (5 mL) smoked paprika
    • 2 cups (500 mL) diced, peeled, deseeded kabocha squash
    • 2 carrots, diced
    • 2 1/2 cups (625 mL) finely chopped fresh tomatoes
    • 1 1/2 cups (350 mL) canned adzuki beans, drained and rinsed
    • 3 cups (750 mL) low-sodium vegetable or chicken stock
    • Salt and pepper to taste (optional)
    • 1/2 cup (125 mL) half and half cream
    • 1 1/2 cups (350 mL) shredded fresh kale


    Per serving:

    • calories261
    • protein13g
    • fat7g
      • saturated fat5g
      • trans fat) 39 g total carbohydrates (7 g sugars0g
      • fibre10g
    • sodium475mg



    Heat oil in medium-sized saucepan over medium heat. Add onion and sauteu0301 until just softened. Stir in garlic and smoked paprika and warm through, then add squash, carrots, tomatoes, and adzuki beans. Add stock, season with salt and pepper if using, and bring mixture to a boil. Reduce heat, cover, and simmer gently for 25 minutes, or just until the vegetables are tender.


    Stir in cream, then add shredded kale, making sure to immerse it completely in stock. Cover soup and simmer for a further 5 to 7 minutes, or until kale is just slightly wilted. Serve immediately.



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