How do I use Kale? u003cbr/u003e

Even if you don’t think you like kale, I urge you to try this soup. Finely chopping the kale first helps to create a less bitter bite– even my father-in-law who swears he hates kale loves this soup.u003cbr/u003eu003cbr/u003eRemove the stems, then stack the kale leaves on top of one another. Tightly roll, then thinly slice from the short end creating thin kale ribbons. From here, you can stack and cut in half widthwise or leave as is.

Can I use spinach instead of kale in soup?

u003cbr/u003eYes, you can use either baby or regular spinach leaves in this Tuscan kale soup. If using mature spinach leaves, then I recommend removing any tough stems and roughly chopping them before adding to the soup.

Can I add in white beans?

u003cbr/u003eFor a heartier soup, consider adding in cooked white beans when you add the orzo pasta. White beans contain 8g of protein and 6g of fiber per half cup, making this a healthy variation. u003cbr/u003eWhile most creamy beans would work well in this soup, I'd recommend a small white bean, like a cannellini bean, navy bean or great northern bean. u003cbr/u003eu003cbr/u003eIf you do add in white beans, you can also blend some of the beans with the broth and vegetables in a blender before adding the pasta. This gives more heartiness and body to the kale soup without having to add any dairy.

Simple Tuscan Kale Soup Recipe

Tuscan Kale Soup

Author: Alex Caspero
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Yield: 4 servings 1x
Category: main, dinner, soup, healthy, vegan
Method: stovetop
Cuisine: Italian
Diet: Vegan

Description

Looking for a healthy vegan kale soup? Try this Tuscan Kale Soup Recipe made with roasted tomatoes, orzo, kale in a spicy broth. A must make with less than 250 calories a serving.

Author: Alex Caspero
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Yield: 4 servings 1x
Category: main, dinner, soup, healthy, vegan
Method: stovetop
Cuisine: Italian
Diet: Vegan

Author: Alex Caspero
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Yield: 4 servings 1x
Category: main, dinner, soup, healthy, vegan
Method: stovetop
Cuisine: Italian
Diet: Vegan

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Ingredients

1 tablespoon olive oil
1 onion, chopped
3 ribs celery, chopped
3 carrots, chopped
1 teaspoon each: salt, dried oregano, 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

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Instructions

Cut kale into ribbons.
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.

Nutrition

Serving Size: 1/4th recipe
Calories: 233
Sugar: 7 g
Sodium: 852 mg
Fat: 6 g
Saturated Fat: 1 g
Trans Fat: 0g
Carbohydrates: 36 g
Fiber: 6 g
Protein: 9 g
Cholesterol: 0g

Find it online: https://www.delishknowledge.com/tuscan-kale-soup/

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