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Confetti Soup

Confetti Soup
Confetti Soup
This healthy recipe comes from NDSU Extension Service.


1 ¾ tsp. canola oil

¾ c. onions, peeled and diced

¾ c. celery, diced

¾ c. carrots, peeled and diced

½ tsp. salt

½ tsp. ground black pepper

¼ tsp. whole fennel seed

1/8 tsp. crushed red pepper (optional but adds a “kick” to the recipe)

1 ½ c. canned low-sodium black-eyed peas, drained and rinsed

3 ½ c. water

1 c. extra-lean turkey ham, dices into ¼-inch pieces

1/3 c. kale, coarsely chopped

1 ½ Tbsp. fresh parsley, chopped

Note: you can substitute another type of canned beans


In a large pot, heat oil over medium-high heat. Add onions and celery. Cook for two to three minutes or until tender. Add carrots, salt, pepper, fennel seed and optional crushed red pepper. Cook for two to three more minutes. Add black-eyed peas and water. Cook uncovered for 24 minutes over medium heat. Add turkey ham and kale. Cook covered for an additional 10 minutes over medium heat until kale is tender. Add parsley right before serving

Make six (1-cup) servings.

Each serving has 94 calories, 3 grams (g) fat, 8 g protein, 10 g carbohydrate, 3 g fiber and 488 milligrams sodium.



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