Video
Tuscan Kale Soup
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.
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
Serving: 1servingCalories: 211kcalCarbohydrates: 37gProtein: 6gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 1169mgPotassium: 334mgFiber: 4gSugar: 9gVitamin A: 10709IUVitamin C: 28mgCalcium: 120mgIron: 2mg