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
Ingredients
Directions
-
Step 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. -
Step 2
Add kale and tomato paste and stir until coated well and kale is wilted. -
Step 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. -
Step 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 information
Per serving (1 of 8)
- Calories
- 106
- Protein
- 10 g
- Sodium
- 482 mg
- Potassium
- 507 mg
- Total fat
- 2 g
- Saturated fat
- 0 g
- Cholesterol
- 0 mg
- Carbohydrates
- 14 g
- Fibre
- 4 g
- Sugars
- 5 g
- Added sugars
- 0 g
Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2012.
