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.
8 servings / 35 min

Prep 15 min / Cook 20 min

Ingredients
  • 2 tsp (10 mL) canola oil
  • 1 onion, chopped
  • 1 each carrot and stalk celery, chopped
  • 4 cloves garlic, minced
  • 1 tbsp (15 mL) chopped fresh thyme leaves
  • 1/2 tsp (2 mL) hot pepper flakes
  • 1/2 tsp (2 mL) fennel seeds, crushed
  • 1 bunch kale (about 1 lb/454 g), stems removed and leaves chopped
  • 1/3 cup (75 mL) tomato paste
  • 1 pkg (340 g) ground soy
  • 4 cups (1 L) sodium reduced vegetable broth
  • 2 cups (500 mL) water
  • Pinch freshly ground black pepper
Directions
  1. In 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.
  2. Add kale and tomato paste and stir until coated well and kale is wilted.
  3. Stir 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.
  4. Serve with freshly ground pepper.

Tips:

  • 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.
Nutritional info per serving (1 of 8)
  • Calories: 106
  • Protein: 10 g
  • Total Fat: 2 g
    Saturated Fat: 0 g
    Cholesterol: 0 mg
  • Carbohydrates: 14 g
    Fibre: 4 g
    Sugars: 5 g
    Added sugars 0 g
  • Sodium: 482 mg
  • Potassium: 507 mg

    Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2012.