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.
Desserts and baked goods
Oatmeal choco cranberry cookiesIn 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 cranberriesWhole 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 fritesThis casserole gets its wow factor from carrot and parsnips cut into matchstick fries
Prep: 5 mins 240 cal Serves 6
Maple roasted vegetablesDelectable, healthy and so simple, this recipe lifts vegetables to a new level
Prep: 55 mins 160 cal Serves 10
Wild rice and apple stuffed acorn squashThe sweetness of apple complements the delicate flavours of squash, celery and thyme.
Prep: 20 mins 210 cal Serves 4
Soups and salads
Mediterranean tortellini pasta saladWatch the video below to learn how to make this kid-friendly dish
Prep: 37 mins 330 cal Serves 6