Italian Chowder with Cod and Kale

Italian Chowder with Cod and Kale

Serves 4

Cod provides good flavor to the broth and vegetables in this satisfying family-friendly recipe.

Ingredients: 
  • 2 cups unsweetened almondmilk
  • 1 tablespoon dried Italian seasoning
  • 3/4 pound baby red potatoes, quartered
  • 1 cup chopped yellow onion
  • 1 tablespoon tomato paste (no salt added in ingredients)
  • 1 (15-ounce) can no-salt-added cannellini beans, rinsed and drained
  • 1 (15-ounce) can no-salt-added diced tomatoes
  • 1/2 cup sliced celery
  • 1 bunch Lacinato (a.k.a. Dinosaur) kale, stems removed, leaves roughly chopped
  • 1/2 pound frozen cod, thawed and cut into small chunks
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Method: 

Bring almondmilk and Italian seasoning to a boil in a large pot. Add potatoes and onions, reduce heat to medium-low, cover and simmer until potatoes are very tender, about 25 minutes. Using a blender or immersion blender, carefully purée contents of pot. Whisk in tomato paste, add beans, tomatoes and celery. Cover and simmer for 10 minutes. Stir in kale and cod, cover and simmer until kale is tender and cod is cooked through, about 5 minutes more.

Nutritional Info: 
Per Serving:270 calories (25 from fat), 3g total fat, 0g saturated fat, 5mg cholesterol, 230mg sodium, 47g carbohydrate (10g dietary fiber, 7g sugar), 15g protein
Special Diets: 

Note: We've provided special diet and nutritional information for educational purposes. But remember — we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.

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