Brrr….!!! In our part of Canada at least, winter has come early, with the first snowfall already upon us!  I found this wonderful soup recipe that will help keep us warm through the cold months – but I amped up the spices, switched up the beans, and added kale for something a little different (and also to use the last of this season’s kale from my mom’s garden!).


  • 1 20-oz (540 mL) can of mixed beans, drained and rinsed (pure lentils would be awesome too)
  • 1 28-oz (796 mL) can of low sodium tomatoes, chopped, undrained
  • 2 cups vegetable or chicken broth, low sodium
  • 1 medium onion
  • 2 cups chopped kale
  • 1 tsp ground cinnamon
  • 1 tsp ground cumin
  • pepper to taste
1.  Put all ingredients except the kale into a large soup pot.
2. Heat soup to boiling; reduce heat and simmer 5 minutes.
3.  Stir kale into soup and simmer another 5 minutes.
4.  Season to taste with pepper!
Makes 6 servings.  Per serving:
Calories: 148
Protein: 9.5g
Carbs: 25g
Fat: 1.6g
Happy Canadian Thanksgiving!


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