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Quick and Easy Kale Soup Recipe

Updated on August 27, 2016
VirginiaLynne profile image

VirginiaLynne has been experimenting in the kitchen for almost 50 years. She loves to share her recipes, cooking tips and reviews.

Easy and Healthy

Source

Kale Vegetable Soup

5 stars from 2 ratings of Kale 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 Instructions

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Saute chopped onion, garlic, carrots, beans and tomato in saucepan for 5 minutes.Add tomato paste, water and taco seasoning and mix.  Heat until boiling.Add Kale and stir.Cover and lower heat to a simmer and cook 8-10 minutes.Stir.  You can cook longer if you want Kale to be more tender.Serve topped with cheese.
Saute chopped onion, garlic, carrots, beans and tomato in saucepan for 5 minutes.
Saute chopped onion, garlic, carrots, beans and tomato in saucepan for 5 minutes. | Source
Add tomato paste, water and taco seasoning and mix.  Heat until boiling.
Add tomato paste, water and taco seasoning and mix. Heat until boiling. | Source
Add Kale and stir.
Add Kale and stir. | Source
Cover and lower heat to a simmer and cook 8-10 minutes.
Cover and lower heat to a simmer and cook 8-10 minutes. | Source
Stir.  You can cook longer if you want Kale to be more tender.
Stir. You can cook longer if you want Kale to be more tender. | Source
Serve topped with cheese.
Serve topped with cheese. | Source

Cook Time

Prep time: 15 min
Cook time: 15 min
Ready in: 30 min
Yields: 8 one cup servings

Ingredients

  • 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)

Instructions

  1. Sauté onions, garlic, potato, tomato, and beans in a saucepan until onions are tender (about 5 minutes).
  2. 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.
  3. 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)

Nutrition Facts
Serving size: 1 cup
Calories 80
Calories from Fat0
% Daily Value *
Fat 0 g
Carbohydrates 14 g5%
Sugar 3 g
Fiber 4 g16%
Protein 13 g26%
Sodium 200 mg8%
* 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

Nutrient
Percent of Daily Requirement
Health Benefit
vitamin K
1180%
regulates inflammatory process
vitamin A
590%
good for eye health and preventing macular degeneration
vitamin C
71%
antioxidant
manganese
27%
strengthens bones, helps heart and reproductive system
copper
22%
blood, nerve and immune system, help with bones and connective tissue
vitamin B6
10%
make antibiodies and hemoglobin and keep blood sugar normal
fiber
10%
digestion and colon health
calcium
9%
bone strength
potassium
8%
electrolyte helps proper functioning of cells, tissue and organs
iron
6%
for making red blood cells
omega-3 fats
5%
anti-inflammatory
protein
5%
helps body repair and maintain itself
flavonoids
45 different kinds
help avoid chronic inflammation
glucosinolates
top source for at least 4 types
creates cancer prevention compounds.
Information taken from the website of the non-profit World's Healthiest Foods (http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38#healthbenefits)

Kale Soup with Sausage Recipe

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    • Margaret Schindel profile image

      Margaret Schindel 2 years ago from Massachusetts

      I love making homemade soups with kale. It's a great way to include this nutritious superfood in our diets, and cooking minimizes any bitterness. Your recipe sounds delicious, VirginiaLynne. Thanks for sharing it!

    • FatBoyThin profile image

      Colin Garrow 2 years ago from Kinneff, Scotland

      Great ideas, Virginia. I love kale but don't have many recipes for it. I'll be trying this one soon.

    • allamazingstuff profile image

      allamazingstuff 2 years ago

      Love it! I will try it for sure :D

    • ologsinquito profile image

      ologsinquito 3 years ago from USA

      Kale is delicious if it's used in the right recipe.

    • amiebutchko profile image

      Amie Butchko 3 years ago from Warwick, NY

      Great hub! I have made a variation on this soup, too, and it is delicious! It is a don't miss out for sure!

    • VirginiaLynne profile image
      Author

      Virginia Kearney 3 years ago from United States

      I have done this and it tastes great! Thanks for the tip. I think I was actually following a recipe here on HubPages.

    • MsDora profile image

      Dora Isaac Weithers 3 years ago from The Caribbean

      Excellent presentation! Thank you for the details on the benefit of kale. The recipe also sounds inviting. Will try it. Voted up!

    • VVanNess profile image

      Victoria Van Ness 3 years ago from Prescott Valley

      Yum! This looks delicious. I love soup and I'm always trying to squeeze more veggies into my meals. I can't wait to try this one out. Thanks!

    • Moon Daisy profile image

      Moon Daisy 3 years ago from London

      Did you know that you can bake curly kale in the oven to make chinese-style "seaweed"? It only takes a few minutes, google it!

    • Moon Daisy profile image

      Moon Daisy 3 years ago from London

      That looks great. We buy lots of kale for our guinea pigs, who love the stuff, but it would be good for us to eat some too! Especially as it seems to be so nutritious. I'll be trying this, thanks.

    • VirginiaLynne profile image
      Author

      Virginia Kearney 3 years ago from United States

      I created this recipe because I needed a way to eat it too! Now I want to try it in stir fry and salads.

    • Ericdierker profile image

      Eric Dierker 3 years ago from Spring Valley, CA. U.S.A.

      Great stuff here, my son has been telling me to eat this stuff, now I have a great recipe to try -- thank you.

    • Purpose Embraced profile image

      Yvette Stupart PhD 3 years ago from Jamaica

      Thanks for posting, Virginia. The soup looks really delicious, and the information on kale is useful. I loved the video.

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