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Categories:
olive oil garlic yellow onion kernels garbanzo beans vegetable broth low-fat milk sour cream liquid smoke fresh thyme fresh oregano red pepper fennel seeds salt ground black pepper cornstarch
Viewed: 60 - Published at: 10 months agoIngredients
- 1 Tablespoon Olive Oil
- 2 cloves Garlic, Minced And Chopped
- 1 whole Large Yellow Onion,coarsely Chopped
- 6 ounces, weight Baby Kale Leaves, Stemmed And Chopped
- 2 pounds Frozen Corn Kernels
- 2 cans (15 Oz. Size) Garbanzo Beans, Drained And Rinsed
- 2- 1/2 cups Low Sodium Vegetable Broth
- 2- 1/2 cups Low Fat Milk
- 1 cup Light Sour Cream
- 1- 1/2 teaspoon Liquid Smoke
- 1 teaspoon Fresh Thyme, Chopped
- 1/2 teaspoons Fresh Oregano, Chopped
- 18 teaspoons Crushed Red Pepper Flakes, Optional For Spice
- 1/4 teaspoons Fennel Seeds, Crushed
- 1/2 teaspoons Salt
- 1/2 teaspoons Ground Black Pepper
- 2 Tablespoons Cornstarch
Method
- Heat olive oil over medium high heat in a large soup pot.
- Add garlic and onions and saute for 3-4 minutes.
- Add kale and continue to saute until leaves are wilted.
- Pour in corn and garbanzo beans, then add broth and milk.
- Bring to a boil and add the remaining ingredients, except for the cornstarch.
- Reduce heat to low and cook until heated through.
- Remove two cups of the broth/milk mixture from the pot.
- Pour it into a small saucepan and heat over medium-high heat.
- Add the cornstarch and whisk continuously until thickened.
- Transfer thickened mixture back into the soup pot and stir well to combine.
- Continue to simmer for about 10 minutes, or until soup is thickened slightly.
- Serve hot!
- Nutrition info per 1 1/2 cups: 413 calories, 9.5 g fat, 17 g protein, 57 g carbohydrates, 9 g fiber
