Blended beans provide creaminess — and protein and fiber — to this warming soup.

In a soup pot over medium heat, add canola oil and saute onion, carrot, celery and garlic until lightly brown. Stir in kale, parsley, stock and spices. Bring to a boil.

In a blender, puree beans with milk. Add bean mixture to soup, bring to simmer and add rice. Cook for 30 minutes. Serve in warmed bowls.

• 1/2 tablespoon canola oil
• 1 1/2 cups diced yellow onion
• 1 cup diced carrot
• 1 cup diced celery
• 2 cloves garlic, minced
• 1 1/2 cups chopped kale
• 1 tablespoon minced parsley
• 2 cups low-sodium vegetable stock
• 1 teaspoon fennel seeds, crushed
• 1 teaspoon ground black pepper
• 1 cup unsalted prepared white beans (or about 1/2 of a 15.5 ounce can of white beans, rinsed and drained)
• 2 cups 1 percent milk
• 1/2 cup wild rice, cooked