Kale Soup
Kale soup is a hearty and wholesome dish that not only warms the soul but also fuels the body with essential nutrients. Whether you’re looking to boost your health or simply enjoy a comforting bowl of goodness, this kale soup recipe is a must-try. With its vibrant colors and rich flavors, it’s sure to become a favorite in your kitchen.
Ingredients
– 1 bunch of kale, chopped
– 1 medium onion, diced
– 2 carrots, diced
– 2 stalks of celery, diced
– 3 cloves of garlic, minced
– 4 cups vegetable broth
– 1 can diced tomatoes (14 oz)
– 1 teaspoon thyme
– Salt and pepper to taste
– Juice of 1 lemon
Servings and Cooking Time
This recipe makes 4 servings. Preparation time is about 15 minutes, with a cooking time of 30 minutes.
Nutritional Value
Each serving of kale soup (1 bowl) contains approximately 150 calories, 5g protein, 30g carbohydrates, 3g fiber, and 2g fat. This nutritious soup is low in calories and high in vitamins and minerals, making it an excellent choice for a healthy diet.
Step-by-Step Cooking Process
1. In a large pot, heat a splash of olive oil over medium heat.
2. Add the diced onion and sauté until translucent.
3. Stir in the garlic, carrots, and celery, cooking for about 5 minutes.
4. Add the chopped kale and cook until it begins to wilt.
5. Pour in the diced tomatoes and vegetable broth.
6. Add thyme, salt, and pepper to taste.
7. Bring the mixture to a boil, then reduce heat to simmer.
8. Let it cook for about 20 minutes until the vegetables are tender.
9. Stir in the lemon juice for a fresh kick.
10. Serve hot, garnished with a lemon slice if desired.
Alternative Ingredients
You can substitute kale with Swiss chard or spinach for a different flavor profile. Adding beans or lentils can also enhance the soup’s protein content. Feel free to mix in your favorite vegetables like zucchini or bell peppers for variety.
Serving and Pairings
Kale soup pairs wonderfully with crusty bread or a side salad. For a heartier meal, serve it alongside grilled cheese sandwiches or a quinoa salad.
Storage and Reheating
Store leftover kale soup in an airtight container in the refrigerator for up to 5 days. To reheat, simply warm it on the stovetop or in the microwave. This soup can be frozen for up to 3 months; just let it cool before transferring to a freezer-safe container.
Cooking Mistakes
– Overcooking the kale can make it mushy.
– Not seasoning adequately can result in bland soup.
– Using too much broth may dilute the flavors.
– Forgetting to add lemon juice at the end can miss the fresh flavor.
РSkipping the saut̩ing step can lead to less flavor development.
Helpful Tips
– Use fresh ingredients for the best flavor.
– Adjust the thickness by adding more or less broth.
– Experiment with spices like cumin or paprika for a unique twist.
– Always taste and adjust seasoning before serving.
FAQs
Can I use frozen kale for this soup?
Yes, frozen kale can be used, but it may have a softer texture once cooked. Just add it towards the end of cooking to avoid overcooking.
Is kale soup vegan?
Absolutely! This recipe is vegan as it uses vegetable broth and plant-based ingredients.
How can I make this soup spicier?
You can add red pepper flakes or a dash of hot sauce to give it a spicy kick.
Can I add meat to the soup?
Yes, diced chicken or sausage can be added for a heartier version. Just cook the meat first before adding the vegetables.
How long does kale soup last in the fridge?
It typically lasts for about 5 days when stored properly in an airtight container.
Conclusion
Kale soup is not only packed with flavor and nutrients but also incredibly versatile. Whether you’re enjoying it on a chilly day or looking for a healthy meal option, this soup is sure to delight your taste buds. Try this recipe today and savor the goodness of kale!
Kale Soup
Ingredients
- 1 bunch of kale chopped
- 1 medium onion diced
- 2 carrots diced
- 2 stalks of celery diced
- 3 cloves of garlic minced
- 4 cups vegetable broth
- 1 can diced tomatoes 14 oz
- 1 teaspoon thyme
- Salt and pepper to taste
- Juice of 1 lemon
Instructions
- In a large pot, heat a splash of olive oil over medium heat.
- Add the diced onion and sauté until translucent.
- Stir in the garlic, carrots, and celery, cooking for about 5 minutes.
- Add the chopped kale and cook until it begins to wilt.
- Pour in the diced tomatoes and vegetable broth.
- Add thyme, salt, and pepper to taste.
- Bring the mixture to a boil, then reduce heat to simmer.
- Let it cook for about 20 minutes until the vegetables are tender.
- Stir in the lemon juice for a fresh kick.
- Serve hot, garnished with a lemon slice if desired.
