Mediterranean Diet Hearty Kale Soup
Warm up with a bowl of Mediterranean Diet Hearty Kale Soup, a nourishing blend of fresh veggies, protein-packed chickpeas, and vibrant herbs that's as flavorful as it is wholesome. Bursting with the earthy goodness of kale, sweet carrots, and tender celery, this soup is elevated by aromatic garlic and a touch of tangy lemon juice for a bright finish. Simmered in a rich vegetable broth with hints of thyme, oregano, and the depth of diced tomatoes, this one-pot wonder is perfect for a cozy, plant-based meal. Ready in just an hour and ideal for meal prep, this filling Mediterranean-inspired soup pairs beautifully with a slice of whole-grain bread for a satisfying, heart-healthy dish. Keywords: Mediterranean diet, kale soup, plant-based, hearty soups, healthy dinner recipes.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 large garlic cloves, minced
- 3 medium carrots, sliced
- 2 whole celery stalks, chopped
- 1 medium red bell pepper, diced
- 15 ounces canned diced tomatoes
- 6 cups vegetable broth
- 6 cups kale, stems removed and chopped
- 15 ounces canned chickpeas, drained and rinsed
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 whole bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for about 5 minutes, until translucent.
Stir in the minced garlic, sliced carrots, chopped celery, and diced red bell pepper, cooking for another 5-7 minutes until the vegetables begin to soften.
Pour in the canned diced tomatoes and vegetable broth, stirring to combine.
Add the chopped kale to the pot, along with the chickpeas, dried thyme, dried oregano, bay leaf, salt, and pepper.
Bring the soup to a boil, then reduce the heat to a simmer and cook for 20-25 minutes, until the vegetables are tender and the flavors are fully melded together.
Remove the bay leaf and discard.
Stir in the lemon juice to add a bright finishing touch to the soup.
Taste and adjust seasoning if necessary before serving.
Ladle the soup into bowls and serve hot, optionally with a side of whole-grain bread.
Nutrition Facts
Calories |
1929 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.4 g | 90% | |
| Saturated Fat | 11.6 g | 58% | |
| Polyunsaturated Fat | 10.6 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 7957 mg | 346% | |
| Total Carbohydrate | 277.8 g | 101% | |
| Dietary Fiber | 78.6 g | 281% | |
| Total Sugars | 71.6 g | ||
| Protein | 83.7 g | 167% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1401 mg | 108% | |
| Iron | 31.9 mg | 177% | |
| Potassium | 7994 mg | 170% | |
*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.
