Italian Chowder with Cod and Kale

Serves 4
Time 45 min
Italian Chowder with Cod and Kale

Cod provides good flavor to the broth and vegetables in this satisfying family-friendly recipe. We make this dairy-free by using almondmilk, which adds a slight nuttiness to the chowder.

Special Diets:

Dairy FreeDairy Free
Gluten FreeGluten Free
Low FatLow Fat

Ingredients

    2 cupsunsweetened almondmilk
    1 tablespoondried Italian seasoning
    3/4 poundbaby red potatoes, quartered
    1 cupchopped yellow onion
    1 tablespoonno-salt-added tomato paste
    1 can (15-ounce)no-salt-added cannellini beans, drained and rinsed
    1 can (15-ounce)no-salt-added diced tomatoes
    1/2 cupsliced celery
    1 bunchLacinato (a.k.a. Dinosaur) kale, stems removed, leaves roughly chopped
    1/2 poundfrozen 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

Serving Size

Calories

270

Total Fat

3g

Saturated Fat

0g

Cholesterol

5mg

Sodium

230mg

Total Carbohydrate

47g

Dietary Fiber

10g

Total Sugars

7g

Protein

15g

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.