Hearty Kale and Soy Soup

14 35 231
Ingredients Minutes Calories
Prep Cook Servings
15 min 20 min 8
Hearty Kale and Soy Soup
Health Highlights


1/4 tsp Black pepper
2 tsp Canola oil
1 medium Carrots (chopped)
1 medium stalk(s) Celery (chopped)
1/2 tsp Fennel seed (crushed)
4 clove(s) Garlic (minced)
1 package Ground soy
2 tsp Hot pepper (chili) flakes
3 1/2 cup Kale (stems removed and leaves chopped)
1 tbsp Thyme, fresh (chopped)
1/3 cup Tomato sauce, canned
4 cup Vegetable stock/broth
2 cup Water
1 large Yellow onion (chopped)


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.

Add kale and tomato paste and stir until coated well and kale is wilted.

Stir in ground soy. Add broth and water; bring to a boil. Reduce heat, cover and simmer for about 15 minutes or until kale is tender.

Serve with freshly ground pepper.

Nutrition Facts

Per Portion

Calories 231
Calories from fat 95
Calories from saturated fat 12.9
Total Fat 10.5 g
Saturated Fat 1.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 7.9 g
Monounsaturated Fat 8.0 g
Cholesterol 0
Sodium 365 mg
Potassium 1289 mg
Total Carbohydrate 21.2 g
Dietary Fiber 6.4 g
Sugars 6.1 g
Protein 16.1 g

Dietary servings

Per Portion

Meat Alternative 0.7
Vegetables 0.9

Energy sources


Meal Type(s)