Low Fat Hearty Kale Soup
Warm up with a bowl of comforting and nutrient-packed Low Fat Hearty Kale Soup, a deliciously light recipe brimming with vibrant vegetables and robust flavors. This wholesome soup combines earthy kale, tender russet potatoes, and a medley of aromatic herbs like thyme and oregano, all simmered in a rich vegetable broth with a tangy kick from canned diced tomatoes. Perfect for busy weeknights, it comes together in under an hour with minimal prep, making it an ideal choice for a healthy yet satisfying meal. With only a touch of olive oil, this low-fat soup is a guilt-free option that’s great for meal prepping or serving a crowd. Pair it with crusty bread or enjoy it on its own for a hearty, filling dish packed with vitamins and flavor.
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium onion
- 2 carrots
- 2 celery stalks
- 3 garlic cloves
- 8 cups vegetable broth
- 14.5 ounces canned diced tomatoes
- 1 russet potato
- 1 bunch kale
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Heat a large pot over medium heat and add the olive oil.
Chop the onion, carrots, and celery, and add them to the pot. Cook, stirring often, until the vegetables are tender, about 5-7 minutes.
Mince the garlic cloves and add them to the pot. Cook for an additional minute until the garlic is fragrant.
Pour in the vegetable broth and the canned diced tomatoes with their juice.
Peel and chop the russet potato into cubes and add it into the pot.
Rinse and chop the kale, removing the thick stems. Add the kale to the pot.
Stir in the bay leaf, thyme, oregano, salt, and pepper.
Bring the soup to a boil, then reduce the heat to low. Cover and let it simmer for 25-30 minutes or until the potatoes are tender and the kale is wilted.
Remove and discard the bay leaf before serving.
Taste and adjust seasoning if needed. Serve hot.
Nutrition Facts
Calories |
1413 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.8 g | 60% | |
| Saturated Fat | 8.9 g | 44% | |
| Polyunsaturated Fat | 12.1 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 7680 mg | 334% | |
| Total Carbohydrate | 208.2 g | 76% | |
| Dietary Fiber | 50.9 g | 182% | |
| Total Sugars | 56.5 g | ||
| Protein | 51.3 g | 103% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1063 mg | 82% | |
| Iron | 18.6 mg | 103% | |
| Potassium | 6783 mg | 144% | |
*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.
