Looking for a healthy vegan soup? Try this Tuscan Kale Soup made with roasted tomatoes, orzo, kale in a spicy broth. A must make with less than 250 calories a serving.
I’m pretty sure that soup is always the answer.
This time of year, I want soup for 64% of my meals. I crave it on chilly, snowy nights and the leftovers always make the perfect lunch. This tuscan kale soup is a medley of some of my favorite winter foods: tender orzo pasta, fire roasted tomatoes and kale in a spicy broth.
BL always tells me that my soups are one of his favorite things I make. Which, sometimes feels like an odd compliment. Isn’t soup one of the easiest foods to cook? I find that no matter what’s lurking in my fridge or pantry, I can almost always make a killer soup. These are the tips I rely on every time.
My Tips for Flavorful Vegetable Soup
- The secret to really good soup is of course, really good broth. I usually make my own from whatever scraps I have lying around, especially in the age of the Instant Pot.However, there are some great store-bought options that I rely on option. Better than Bouillon makes a good vegetable base that I use when I’m in a pinch for broth. Pacific Foods also makes a fantastic vegetable broth that I stock up on when I find it on sale at Target, Whole Foods or online. As an alternative, I like Trader Joe’s hearty vegetable broth. The only thing I dislike about store-bought broths is that they tend to be really salty; and I prefer to salt the soup myself as I season it.
- Saute the vegetables first in fat. This is where most of the flavor comes from, especially since we aren’t using any animal products. I do a thin layer of vegetable oil or olive oil on the bottom of the stock pot and let it get nice and hot before adding in the onions, celery and carrots. From there, I let them cook for as long as I can until they are caramelized and browned. If I’m not in a rush, I’ll let them cook over medium-low heat for almost 20 minutes. Just make sure to stir often so they don’t burn. Burned vegetables will ruin the taste of the entire soup, especially if the garlic burns.
- For an added layer of flavor, I use fire-roasted diced tomatoes instead of regular diced tomatoes. You should be able to find these in the grocery store where the other diced tomatoes are; muir glen is my favorite brand. The smoky flavor tastes great in just about any soup or chili.
- Stir in lemon juice right before serving. The added acid balances the heat and the salt; it’s my secret weapon in almost every meal.
Tuscan Kale Soup
Yield 4 servings
Looking for a healthy vegan soup? Try this Tuscan Kale Soup made with roasted tomatoes, orzo, kale in a spicy broth. A must make, less than 250 calories a serving.
- 1 tablespoon olive oil
- 1 onion, chopped
- 3 ribs celery, chopped
- 3 carrots, chopped
- 1 teaspoon salt
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/4 teaspoon crushed red pepper flakes (more if you like a little more heat)
- 1 15oz. can fire-roasted tomatoes (or regular if you can't find fire-roasted)
- 4 cups vegetable broth (I use low-sodium and then adjust for salt)
- 2 cups water
- 3/4 cup orzo pasta
- 4 cups chopped kale
- 1 tablespoon fresh lemon juice
- Heat olive oil in a large soup pot over medium heat.
- Add the onion, celery, carrots, salt, oregano, basil and red pepper flakes. Cook for 10 minutes, stirring occasionally, until softened
- Add the tomatoes with their juice, broth, water and orzo and bring to a boil. Reduce heat to medium and cook until orzo is tender, about 12 minutes.
- Stir in the kale until wilted, seasoning to taste if needed.
- Stir in the lemon juice and serve.
Courses main, dinner, soup, healthy, vegan
Serving Size 1/4th recipe
Amount Per Serving
% Daily Value
Total Fat 6 g
Saturated Fat 1 g
Sodium 852 mg
Total Carbohydrates 36 g
Dietary Fiber 6 g
Sugars 7 g
Protein 9 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.