Heart-Healthy Hearty Kale Soup
Savor the nourishing goodness of our Heart-Healthy Hearty Kale Soup, a wholesome dish packed with vibrant vegetables and bold, earthy flavors. This nutrient-rich recipe features powerhouse ingredients like fresh kale, carrots, celery, and creamy potatoes, all simmered in a low-sodium vegetable broth with aromatic herbs like thyme and bay leaf. A fragrant garlic and onion base adds depth while olive oil provides healthy fats, making this soup perfect for heart-conscious eaters. Ready in just 45 minutes, this easy-to-make, one-pot wonder is as comforting as it is nutritious. Serve it hot as the ultimate guilt-free comfort food for chilly evenings or meal prep for a week of wellness!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 carrots, sliced
- 2 stalks celery, sliced
- 2 medium potatoes, diced
- 6 cups low-sodium vegetable broth
- 1 can (14.5 oz) canned diced tomatoes (no salt added)
- 4 cups kale, chopped
- 1 bay leaf
- 1 teaspoon dried thyme
- 0.5 teaspoon black pepper
- teaspoon salt (optional, to taste)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic, sliced carrots, and sliced celery. Cook for another 3 minutes, stirring occasionally.
Add the diced potatoes and continue to sauté for an additional 2 minutes.
Pour in the low-sodium vegetable broth and the can of diced tomatoes (with their juice). Stir to combine.
Add the chopped kale, bay leaf, dried thyme, and black pepper. Stir again to distribute the ingredients evenly.
Bring the mixture to a boil, then reduce the heat to a simmer.
Cover the pot and let simmer for 20 minutes, or until the vegetables are tender.
Remove the bay leaf from the soup before serving.
Taste and adjust the seasoning with salt, if needed, keeping in mind the heart-healthy intent by using minimal salt.
Serve hot and enjoy your heart-healthy, hearty kale soup!
Nutrition Facts
Calories |
969 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.8 g | 42% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3488 mg | 152% | |
| Total Carbohydrate | 153.9 g | 56% | |
| Dietary Fiber | 26.5 g | 95% | |
| Total Sugars | 39.0 g | ||
| Protein | 28.8 g | 58% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 841 mg | 65% | |
| Iron | 11.9 mg | 66% | |
| Potassium | 5974 mg | 127% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
