Low Carb Hearty Kale Soup
Warm, comforting, and packed with nutrient-dense vegetables, this Low Carb Hearty Kale Soup is the perfect blend of flavor and wholesomeness for any meal. Loaded with tender kale, vibrant zucchini, and aromatic herbs like Italian seasoning, this soup is a satisfying option for those seeking a lighter dish without sacrificing taste. A base of chicken or vegetable broth and sautéed onions, garlic, carrots, and celery gives it a deep, savory flavor, while optional Parmesan cheese adds a touch of creamy indulgence. Quick to prepare in just 45 minutes, this one-pot recipe is ideal for busy weeknights and makes a cozy, low-carb meal that’s as healthy as it is delicious. Whether you're eating keto, reducing carbs, or simply craving hearty, vegetable-forward comfort food, this kale soup is sure to become a favorite.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion
- 3 medium garlic cloves
- 2 medium celery stalks
- 2 medium carrots
- 6 cups chicken or vegetable broth
- 5 cups kale
- 1 medium zucchini
- 1 teaspoon Italian seasoning
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 teaspoon crushed red pepper flakes
- 0.25 cup Parmesan cheese (optional)
Instructions
Heat olive oil in a large pot over medium heat.
Chop the onion, mince the garlic, and slice the celery and carrots. Add them to the pot and sauté for about 5 minutes, until the onion is translucent.
Pour in the chicken or vegetable broth and bring to a boil.
Reduce the heat to low and let simmer for 10 minutes.
Meanwhile, remove the tough stems from the kale and chop the leaves into bite-sized pieces.
Slice the zucchini into half-moons.
Add the chopped kale, zucchini, Italian seasoning, salt, black pepper, and crushed red pepper flakes to the pot.
Simmer for another 10-15 minutes, until the vegetables are tender.
Taste and adjust seasoning if necessary.
Serve hot, with a sprinkle of Parmesan cheese if desired.
Nutrition Facts
Calories |
851 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.1 g | 63% | |
| Saturated Fat | 15.1 g | 76% | |
| Polyunsaturated Fat | 3.8 g | ||
| Cholesterol | 53 mg | 18% | |
| Sodium | 9267 mg | 403% | |
| Total Carbohydrate | 63.5 g | 23% | |
| Dietary Fiber | 15.3 g | 55% | |
| Total Sugars | 31.7 g | ||
| Protein | 40.5 g | 81% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 1273 mg | 98% | |
| Iron | 5.8 mg | 32% | |
| Potassium | 2070 mg | 44% | |
*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.
