Hearty kale soy soup
Rich and flavourful, this soup makes a perfect meal for a cool spring evening with a crisp salad and whole grain bread.
106 cal Serves 8
Prep time 0h 15m
Cook time 0h 20m
Total time 0h 35m
Step 1In soup pot, heat oil over medium heat. Cook onion, carrot, celery, garlic, thyme, hot pepper flakes and fennel seeds, stirring for about 5 minutes or until softened.
Step 2Add kale and tomato paste and stir until coated well and kale is wilted.
Step 3Stir in ground soy to combine. Add broth and water; bring to a boil. Reduce heat, cover and simmer for about 15 minutes or until kale is tender.
Step 4Serve with freshly ground pepper.
1 bunch of kale can give you about 10 cups (2.5 L) of chopped leaves. Don’t worry about the amount – it all cooks down in the soup.
Look for Italian flavoured ground soy for additional flavour in this soup.
Per serving (1 of 8)
- 10 g
- 482 mg
- 507 mg
- Total fat
- 2 g
- Saturated fat
- 0 g
- 0 mg
- 14 g
- 4 g
- 5 g
- Added sugars
- 0 g
Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2012.
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