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close up bowl of vegan kale and orzo soup

Tuscan Kale Soup

  • Author: Alex Caspero
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 4 servings
  • Category: main, dinner, soup, healthy, vegan
  • Cuisine: Italian

Description

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.  


Ingredients

  • 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 

Instructions

  1. Heat olive oil in a large soup pot over medium heat. 
  2. Add the onion, celery, carrots, salt, oregano, basil and red pepper flakes. Cook for 10 minutes, stirring occasionally, until softened
  3. 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. 
  4. Stir in the kale until wilted, seasoning to taste if needed.
  5. 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
  • Carbohydrates: 36 g
  • Fiber: 6 g
  • Protein: 9 g