Hearty Kale and Soy Soup
Health Rating
Prep
Cook
Ready in
Servings
15 min
20 min
35 min
8
Ingredients
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)
Instructions
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
254
Calories from fat
93
Calories from saturated fat
23.4
Total Fat
10.4 g
Saturated Fat
2.6 g
Trans Fat
0.0 g
Polyunsaturated Fat
7.8 g
Monounsaturated Fat
8.0 g
Cholesterol
0
Sodium
554 mg
Potassium
1330 mg
Total Carbohydrate
23.6 g
Dietary Fiber
7.0 g
Sugars
5.4 g
Protein
16.6 g
Dietary servings
Per Portion
Meat Alternative
0.7
Vegetables
0.9
Energy sources
Pygal 37% 460.706354474 160.553710686 37% 350.083873315 277.492956452 26% 315.872293674 135.102589527 37% 37% 26% Carbohydrates Fat Protein
About
Contact Us
Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada