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
Bowl of Ramen noodles, broth, carrots, kale
6 servings / 30 min 

Prep 15 min / Cook 15 min 

  • 2 tsp (10 mL) canola or extra virgin olive oil
  • 2 small onions, chopped
  • 1 each carrot and stalk celery, chopped
  • 3 cloves garlic, minced
  • 1 1/2 tsp (7 mL) dried thyme leaves
  • 1/4 tsp (1 mL) hot pepper flakes
  • 2 yellow fleshed potatoes (about 12 oz/375 g), peeled and chopped 
  • 1 container (5 oz/142 g) baby kale or kale blend
  • 6 cups (1.5 L) no salt added beef broth
  • 1 pkg (226 g) tofu spaghetti shaped noodles, drained 
  • 2 tbsp (30 mL) grated Parmesan cheese (optional)
  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. Add potatoes, kale and broth. Bring to boil.
  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. Ladle into soup bowls and sprinkle with cheese, if using.

Tip: 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 info per serving (1 of 6) 
  • Calories 110
  • Protein 4 g
  • 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
  • Sodium 115 mg
  • Potassium 520 mg 

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

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