Kale and tomato soup
Warm up with a delicious kale and tomato soup! Made with fresh kale, cherry tomatoes, onion, and savory vegetable broth, this nutritious and flavorful recipe is perfect for a cozy, healthy meal. Ready in minutes!
- 14 Mar 2025
- Cook time 10 min
- Prep time 10 min
- 1 Servings
- 4 Ingredients
Kale and tomato soup is a delicious and nutritious dish that's perfect for a light lunch or a healthy dinner. Combining the earthy flavors of kale with the tangy sweetness of cherry tomatoes, this soup is both flavorful and easy to prepare. With just a handful of ingredients, you can whip up this comforting, nutrient-packed meal in no time.
Ingredients:
Instructions:
- Start by washing the kale thoroughly to remove any dirt or impurities. Once cleaned, chop the kale into bite-sized pieces and set aside.
- Finely chop the onion.
- Wash the cherry tomatoes and cut them in half.
- Heat a small amount of olive oil in a medium-sized pot over medium heat.
- Once the oil is hot, add the chopped onion and sauté for about 3-4 minutes or until the onions turn translucent and fragrant.
- Add the chopped kale to the pot and cook for an additional 2 minutes, stirring frequently to ensure it mixes well with the onion.
- Then, add the halved cherry tomatoes and cook for another 2 minutes, stirring occasionally.
- Pour the vegetable broth into the pot, stirring to combine all the ingredients.
- Increase the heat to high and bring the soup to a boil.
- Once the soup reaches a boil, reduce the heat to low, and let it simmer for about 10-15 minutes. This allows the flavors to meld together, and the kale to become tender.
- Taste the soup and add salt and pepper as desired. Feel free to add any other preferred herbs or spices, such as garlic powder, thyme, or paprika, to enhance the flavor.
- Once the soup is done simmering, ladle it into bowls and serve hot.
- Consider adding a splash of lemon juice or a sprinkle of Parmesan cheese on top for added flavor.
Tips:
- Massage the kale leaves before adding them to the soup to reduce bitterness and enhance their flavor.
- For a richer flavor, sauté the onions in olive oil until they are caramelized before adding them to the soup.
- Use fresh, ripe cherry tomatoes to get the best possible flavor in your soup.
- Feel free to add additional vegetables like carrots, celery, or bell peppers to make the soup more hearty.
- Serve the soup with a slice of crusty bread to make it a complete meal.
Kale and tomato soup is not only easy to make but also packed with nutrients and flavor. By following these tips and using fresh, quality ingredients, you can create a comforting bowl of soup that is sure to satisfy. Enjoy this bright and hearty dish as a healthy meal any day of the week!
| Nutrition Facts | |
|---|---|
| Serving Size | 420 grams |
| Energy | |
| Calories 70kcal | 3% |
| Protein | |
| Protein 3.52g | 2% |
| Carbohydrates | |
| Carbohydrates 11g | 3% |
| Fiber 4.31g | 11% |
| Sugar 6g | 6% |
| Fat | |
| Fat 1.35g | 2% |
| Saturated 0.22g | 1% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 230ug | 25% |
| Choline 8mg | 2% |
| Vitamin B1 0.18mg | 15% |
| Vitamin B2 0.31mg | 24% |
| Vitamin B3 1.59mg | 10% |
| Vitamin B6 0.22mg | 13% |
| Vitamin B9 60ug | 15% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 80mg | 86% |
| Vitamin E 0.91mg | 6% |
| Vitamin K 270ug | 225% |
| Minerals | |
| Calcium, Ca 190mg | 15% |
| Copper, Cu 0.12mg | 13% |
| Iron, Fe 1.53mg | 14% |
| Magnesium, Mg 36mg | 9% |
| Phosphorus, P 77mg | 6% |
| Potassium, K 530mg | 16% |
| Selenium, Se 0.60ug | 1% |
| Sodium, Na 750mg | 50% |
| Zinc, Zn 0.54mg | 5% |
| Water | |
| Water 400g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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