Soup is a fantastic way to pack veggies and fiber into your diet. Research shows that people who start a meal with soup tend to consume fewer calories, which can help with weight loss. This Kale, White Bean and Tomato Sorghum Soup can serve as a filling appetizer or hearty entree. The fiber packed veggies, beans and sorghum will keep you satisfied for hours with 10 grams of protein and 9 grams of fiber per cup! Heat up one serving as appetizer or light lunch, or two cups for an entree. Soup is a wonderful snack too! If you get the munchies in the late afternoon, this nutrient rich recipe will certainly beat an energy bar in the nutrition department. If you’ve never tried sorghum, it’s taste and texture is similar to a wheat berry, yet sorghum is gluten free. Swap it for rice or pasta in all of your favorite soups.
This recipe post is sponsored by the Sorghum Checkoff
- 1/2 cup whole grain sorghum, uncooked
- 1 quart plus 3 cups low sodium chicken broth, divided
- 1 Tablespoon Extra Virgin olive oil
- 2 large cloves garlic, finely chopped, not minced
- 1 small-medium onion, chopped
- 1/4 teaspoon Kosher salt
- 1/4 teaspoon black pepper
- 12 ounces kale, chopped into 1-2 inch pieces with thick stems removed
- 1 teaspoon Sriracha or hot sauce
- 2 (15 ounce) cans white cannellini or white kidney beans, rinsed and drained
- 1 (14.5 ounce) can diced tomatoes in juice
- Pecorino Romano cheese for topping
- Bring 3 cups of broth to a boil, add 1/2 cup sorghum and allow to boil gently for approximately 20-25 minutes (liquid will remain, that’s fine).
- Meanwhile, heat a large saucepan with lid over medium/medium-high heat. Add olive oil and sauté garlic, onion, salt and pepper until the onion softens, approximately 6-8 minutes.
- Add kale and Sriracha, cook until wilted, about 4 minutes.
- Take ½ cup of white beans and either blend in a blender/small food processer, or mash well with the back of a spoon or fork. Add blended beans, remaining whole beans, canned tomatoes, sorghum/broth mixture and additional 4 cups low sodium chicken broth to kale mixture.
- Bring to a boil, cover and reduce heat to simmer for approximately 20 minutes.
- Top with grated Pecorino-Romano or parmesan cheese (approximately 1 teaspoon per bowl) and serve.
Makes approximately 10 cups:
Per 1 cup serving: 175 calories, 2g fat, .7g sat fat, 1mg cholesterol, 286mg sodium, 30g carbohydrate, 9g fiber, 2g sugar, 10g protein
Tips: -This soup is very veggie packed. If you are not a big kale fan, try reducing it to 8 ounces instead of 12.
-You may also add more sorghum for a heartier meal; simply add an extra 1/4-1/3 cup sorghum and 1 extra cup broth when initially boiling the sorghum prior to adding it to the soup.
-You may double the serving size for a gluten free meal that’s packed with protein and fiber.
-Adjust the spice level up or down to suit your taste by increasing or decreasing the Sriracha/hot sauce. If you like foods very mild, start with less, you can always add more.
-For a vegan option, use low sodium vegetable broth instead of chicken broth and omit the cheese.