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
- 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.
- Add kale and tomato paste and stir until coated well and kale is wilted.
- 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.
- 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.
