Chunky kale soup with tofu noodles

This soup can be made ahead and enjoyed for lunch or with some crusty whole grain bread for dinner

by Emily Richards PH Ec.
110 cal Serves 6
Prep time 0h 15m
Cook time 0h 15m
Total time 0h 30m
Bowl of Ramen noodles, broth, carrots, kale

Ingredients

Directions

  1. Step 1

    In a soup pot, heat oil over medium heat and cook onions, carrot, celery, garlic, thyme and hot pepper flakes for about 5 minutes or until softened.

  2. Step 2

    Add potatoes, kale and broth. Bring to boil.

  3. Step 3

    Rinse tofu noodles well under hot water and drain; add to pot. Reduce heat; cover and simmer for about 10 minutes or until potatoes are tender when pierced with fork.

  4. Step 4

    Ladle into soup bowls and sprinkle with cheese, if using.

Tips

  • Look for tofu spaghetti shaped noodles where you find other tofu products in stores. If it is unavailable you can substitute 1/2 a 350 g pkg of extra firm tofu diced.

Nutritional information

Per serving (1 of 6)

Calories
110
Protein
4 g
Sodium
115 mg
Potassium
520 mg
Total fat
2 g
Saturated fat
0.3 g
Cholesterol
0 mg
Carbohydrates
17 g
Fibre
3 g
Sugars
4 g
Added sugars
0 g

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2017.

Favourite recipes

All recipes
Oatmeal chococranberry cookies in a mason jar beside a cookie and glass of milk
Desserts and baked goods

Oatmeal choco cranberry cookies

In these cookies no egg or flour is used. These have a soft texture with an addictive taste.
Prep: 25 mins 73 cal Serves 12
Muesli muffins with almonds and cranberries on kitchen counter
Breakfast

Muesli muffins with almonds and cranberries

Whole grains, cranberries and almonds jack up the nutrient power in these muffins compared to common, cake-like ones.
Prep: 40 mins 240 cal Serves 12
Turkey burger casserole with parsnip and carrot frites
Poultry

Turkey burger casserole with parsnip and carrot frites

This casserole gets its wow factor from carrot and parsnips cut into matchstick fries
Prep: 5 mins 240 cal Serves 6
Roasted red pepper, squash, sweet potato, carrot and cauliflower in a casserole dish
Side dishes

Maple roasted vegetables

Delectable, healthy and so simple, this recipe lifts vegetables to a new level
Prep: 55 mins 160 cal Serves 10
Two Wild rice and apple stuffed acorn squash halves
Side dishes

Wild rice and apple stuffed acorn squash

The sweetness of apple complements the delicate flavours of squash, celery and thyme.
Prep: 20 mins 210 cal Serves 4
Chicken tortellini pasta salad on a blue serving platter with bowl of cherry tomatoes, dressing and a basil sprig on the side.
Soups and salads

Mediterranean tortellini pasta salad

Watch the video below to learn how to make this kid-friendly dish
Prep: 37 mins 330 cal Serves 6
Winter vegetable pork ragout
Meat

Winter vegetable pork ragout

A comforting meal on a cool evening that warms the kitchen and smells delicious as it simmers.
Prep: 5 mins 170 cal Serves 10
All recipes