Tuscan Kale Soup Recipe – Kale Soup
Of the hundred soup recipes I have on my website, this healthy vegan kale soup is one of my favorites.
This Tuscan Kale Soup recipe features roasted tomatoes, orzo, and kale in a spicy broth. It is a must-make and has less than 250 calories per serving.
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.
This time of year, I make a pot of soup at least once a week. I crave it on chilly, snowy nights, and the leftovers always make for the perfect lunch.
A hit with both my family and thousands of readers, this Tuscan Kale Soup is guaranteed to be a winner in your house as well.
Why I love this recipe
As a dietitian, I love that this recipe is packed with nutrition. Tuscan kale, also known as lacinato kale, is packed with vitamins, minerals, and antioxidants, making it a healthy and nourishing meal.
It’s the kind of soup that feels like a comforting hug in a bowl. The flavor profile is rich and complex, balancing earthy kale, tomato, savory broth, and tender orzo.
Ingredient Notes
I prefer a Tuscan or Latino kale, the one with the flatter, darker leaves, but curly kale will also work. You can usually find Tuscan kale at most grocery stores, though Trader Joe’s in my area doesn’t carry it. My local grocer and Whole Foods do!
Canned fire-roasted tomatoes give this soup so much flavor, and I prefer them, but regular, canned diced tomatoes work, too.
I strongly believe that good vegetable broth makes or breaks soup and recommend tasting your broth to make sure it’s a good brand that you like. I use this vegetable base most of the time.
Some are better than others. I think that Walmart’s organic vegetable broth is a good, affordable brand, and I also really like Whole Foods 365 vegetable broth. I’m not a fan of Trader Joe’s vegetable broth.
You’ll also need orzo pasta, which can be regular or whole wheat if you can find it. Other small noodles, like ditalini or elbow noodles will also work.
For a heartier soup, consider adding in white beans such as chickpeas, cannellini beans, great northern beans, or navy beans. To make this soup gluten-free, use a gluten-free orzo pasta such as DeLallo.
If you like rosemary in your soup, then you can add a fresh sprig to the kale soup and then remove before serving.
How to Make Kale Soup
Healthy, comforting, and flavorful!
Prep Your Vegetables
Finely chop your onion, celery, carrots, and garlic cloves. I find that prepping them ahead of time makes it easier when it comes to making this soup.
Finely Shred the Kale
For a more appealing texture, remove the kale stems, then stack the leaves and roll tightly. Starting from one end, thinly slice the kale to create thin ribbons. You can then finely chop these more, depending on the texture that you want.
Caramelize the Vegetables
Cook the vegetables over medium-low heat until soft and slightly browned. This may take up to 20 minutes, just make sure to stir often so it doesn’t burn. This is where much of the flavor for the soup comes, so don’t rush it.
Add in the fire-roasted tomatoes
Next, add in a can of fire-roasted tomatoes. You should be able to find these in the same aisle as regular canned tomatoes. Fire-roasted tomatoes give more depth and flavor to this soup than regular tomatoes, but you can use regular if that’s all you can find. For low-sodium diets, make sure to select no-salt-added tomatoes. Add in the broth and pasta.
Stir in the kale
Once the pasta is tender, add in the fresh kale and stir until just wilted. This usually takes just a few minutes. Stir in lemon juice before serving, then ladle into bowls, then top with freshly ground black pepper, if desired, before serving.
For an added umami boost, I like to sprinkle on either regular or dairy-free parmesan cheese.
Expert Tips
The secret to really good soup is good broth. I often make my own from whatever scraps I have lying around, especially in the age of the Instant Pot (affiliate).
However, there are some great store-bought options that I often rely on: Pacific Foods, Better than Bouillon Vegetable Base and Orrington Farms Broth Base.
I know the lemon juice addition sounds odd, but it’s essential to this kale soup recipe. The added acid balances the heat and the salt; it’s my secret weapon in almost every meal. If you like it here, try it in my lemon chickpea soup!
Even if you don’t think you like kale, you might in this recipe! Remove the tough, woody stems and thinly slice the kale into small ribbons before adding it to the soup. This ensures that each bite will be tender.
Slow Cooker Directions
To make this Tuscan kale soup in the crock pot, cook the aromatics as described above until tender. Then add in the rest of the ingredients, except for the lemon juice.
Cook on low for 4-5 hours, until pasta is tender. Stir in the lemon juice right before serving.
Nutrition Notes
Honestly, kale is a nutrient powerhouse– there’s a reason its popularity has skyrocketed over the past decade. It’s delicious both cold, like in salads, and warm as in this Tuscan Kale Soup. Unlike more delicate greens, kale holds its shape after cooking and is perfect in soup.
As a Registered Dietitian, I like that kale is packed with vitamins A, K, C and also contains calcium, potassium, and copper. Like other members of the cruciferous vegetable family, kale consumption is linked to reducing cancer risk, likely due to containing glucosinolates, which have been shown to have anti-carcinogenic properties.
This Tuscan Kale Soup is similar to Olive Garden’s famous zuppa toscana soup, but much healthier! It’s packed with vegetables, cholesterol free, and tastes just as rich and decadent without all of the bacon and heavy cream in their version.
What to serve with
This Tuscan kale soup is a must on chilly fall and winter days. I like to pair it with a loaf of my crusty no-knead bread and my easy kale Caesar salad for a perfect meal (and even more kale!)
The crusty bread is ideal for soaking up the savory broth, while the bright, lemony Caesar salad cuts through the soup’s richness. Alternatively, a simple side of roasted root vegetables, like my simple carrots, also complements the soup’s earthy flavors.
Frequently Asked Questions
How do I chop the kale?
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. Remove 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?
Yes, 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?
For 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. While 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. If 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.
Does it matter what type of Kale I use?
Any type of kale works in this soup, though I’m partial to the darker, flatter leaves of dinosaur kale, also known as Lacinato kale or Tuscan kale. You can also use curly kale or even a purple kale, just make sure you remove the stem and finely chop the leaves
Storage Notes
Store any leftovers in an airtight container and then place in the refrigerator for 3-4 days.
To freeze this soup, place in freezer-safe containers or bags.
If using a bag, remove as much of the air as possible; I usually like to lay the bags flat for easier storage. Let cool completely, then place in the freezer for 2-3 months. To reheat, warm on the stovetop or in the microwave. As the orzo pasta will absorb more broth as it cools, you may need to add in the additional broth while reheating.
More Healthy Soup Recipes
If you love this Tuscan Kale Soup recipe, then you’ll love my other soup recipes. I’ve got a collection of more kale soup recipes along with 33+ vegan soup recipes.
If you try this Tuscan kale soup recipe, let me know! Leave a comment, rate it, and tag your Instagram photos with #delishknowledge . I absolutely love seeing your creations. Happy cooking!
Video
Tuscan Kale Soup
Equipment
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 15 oz. 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
- 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
This recipe was first posted in 2018 and updated in 2024.