Low Sodium Hearty Kale Soup
Warm up with a comforting bowl of Low Sodium Hearty Kale Soup, a nutritious and flavorful dish perfect for a health-conscious meal. Packed with vibrant vegetables like kale, carrots, celery, and red bell pepper, and simmered in a savory low-sodium vegetable broth, this soup offers a satisfying balance of wholesome ingredients. Yukon Gold potatoes add a creamy texture, while fragrant dried herbs like thyme and oregano boost the flavor without relying on excess salt. A touch of fresh lemon juice at the end brightens every spoonful, making it a perfect choice for those following a heart-healthy or low-sodium diet. Ready in under an hour, this one-pot recipe is ideal for meal prep and serves as a nourishing centerpiece for lunch or dinner.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 3 minced garlic cloves
- 3 medium, sliced carrots
- 2 sliced celery stalks
- 1 diced red bell pepper
- 2 medium, diced Yukon Gold potatoes
- 4 cups, chopped kale leaves
- 6 cups low-sodium vegetable broth
- 1 can (14.5 ounces) no-salt-added diced tomatoes
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoon black pepper
- 1 tablespoon fresh lemon juice
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for about 3-4 minutes until translucent.
Stir in the minced garlic, carrots, and celery. Cook for another 3-4 minutes until vegetables begin to soften.
Add the diced red bell pepper and Yukon Gold potatoes to the pot. Stir to combine all ingredients.
Pour in the low-sodium vegetable broth and bring the mixture to a gentle simmer.
Add the can of no-salt-added diced tomatoes, along with their juices, into the pot.
Stir in the chopped kale, dried thyme, dried oregano, and black pepper.
Cover the pot and let the soup simmer for 25 minutes, or until the potatoes are tender and the flavors meld together.
Remove the pot from heat and stir in the fresh lemon juice for a hint of brightness.
Taste and adjust seasoning if necessary, bearing in mind to keep it low sodium.
Serve warm, garnished with additional fresh herbs if desired.
Nutrition Facts
Calories |
1118 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.5 g | 43% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1528 mg | 66% | |
| Total Carbohydrate | 185.8 g | 68% | |
| Dietary Fiber | 34.5 g | 123% | |
| Total Sugars | 49.8 g | ||
| Protein | 31.6 g | 63% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 910 mg | 70% | |
| Iron | 14.9 mg | 83% | |
| Potassium | 7232 mg | 154% | |
*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.
