Quick and Easy Kale Soup Recipe
Easy and Healthy
Kale Vegetable Soup
How to Eat More Veggies
Want to get more vegetables in your diet? My soup includes not only nutrient rich Kale but also beans, carrots, and tomatoes. One serving helps you to "eat the rainbow" of good foods..
Better yet, this fast recipe has no fat but includes a high protein content to fill you up. Forget soup from a can! Make this recipe in just a few minutes. You can store it for 4 days in the refrigerator or for 2 months in the freezer. I pack it in plastic containers with screw top lids so I can take it to work for lunch.
Step by Step Photo InstructionsClick thumbnail to view full-size
- 1/2 cup onion, chopped
- 1 TB garlic, chopped
- 1/4 cup carrots, shredded
- 1 medium potato, diced (can be canned)
- 1 16 oz can beans, red or garbanzo
- 1 tomato, diced (can be canned)
- 1 four oz. can tomato paste
- 1 package taco seasoning
- 6 cups water
- 4 cups loosely packed Kale, chopped
- 1/2 lb. turkey sausage, (optional)
- Sauté onions, garlic, potato, tomato, and beans in a saucepan until onions are tender (about 5 minutes).
- Add tomato paste, water, and taco soup mix and stir. Heat until just boiling. Add Kale (and sausage if you are using it) and cover the pan.
- Lower heat to simmer for 8-10 minutes (longer if you want Kale to be more tender). Serve with grated cheese or parmesan.
Kale Vegetable Soup (no sausage)
|Serving size: 1 cup|
|Calories from Fat||0|
|% Daily Value *|
|Fat 0 g|
|Carbohydrates 14 g||5%|
|Sugar 3 g|
|Fiber 4 g||16%|
|Protein 13 g||26%|
|Sodium 200 mg||8%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
All About Kale
What is Kale? Kale is an ancient food which has been grown and eaten for over 2000 years. It is in the same family as Broccoli, Brussels sprouts and cabbage.
Where Can You Get Kale? Kale is available year-round in most markets but is less bitter during the winter when it is in season. Kale is best eaten as fresh as possible, and small leaves are more tender and less bitter than older larger leaves. Since Kale is easy to grow, many people choose to add it to their winter garden.
Why is Kale Good for You? Recently, it has been rediscovered as a "super food" because it contains more nutrition for fewer calories than almost any other food. Kale has not only antioxidant nutrients but also anti-inflammatory nutrients and anti-cancer ingredients. Studies are showing that people who eat Kale can prevent cancer and heart disease as well as increase overall health.
How Can You Use Kale in Cooking? Kale can be used in place of spinach in many dishes. It can be added to salads, casseroles, soups, smoothies, pesto and sauté vegetables.
How Can You Make Kale Less Bitter? If possible, eat smaller, younger leaves. Don't store Kale a long time because it gets more bitter when it is stored. Don't boil Kale unless you are going to include the liquid in the dish because many of the vitamins get in the water. Instead, sauté Kale before eating it or put chopped Kale in a bowl and sprinkle it with salt to bring out the bitterness. After a few minutes, rinse off the salt and use the Kale in your recipe.
Why Should I Include Kale in My Diet? Look below at the video about Kale as a super food for information about this terrific addition to your diet (this video includes many more simple recipes for using Kale). Or check out my chart of quick facts to help you understand why you should include Kale in your diet regularly.
Why Kale is a Superfood
Nutrition in 1 cup of Kale
Percent of Daily Requirement
regulates inflammatory process
good for eye health and preventing macular degeneration
strengthens bones, helps heart and reproductive system
blood, nerve and immune system, help with bones and connective tissue
make antibiodies and hemoglobin and keep blood sugar normal
digestion and colon health
electrolyte helps proper functioning of cells, tissue and organs
for making red blood cells
helps body repair and maintain itself
45 different kinds
help avoid chronic inflammation
top source for at least 4 types
creates cancer prevention compounds.