Rich and flavourful, this soup makes a perfect meal for a cool spring evening with a crisp salad and whole grain bread.
Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2012.
- 2 tsp (10 mL) canola oil
- 1 onion, chopped
- 1 each carrot and stalk celery, chopped
- 4 cloves garlic, minced
- 1 tbsp (15 mL) chopped fresh thyme leaves
- 1/2 tsp (2 mL) hot pepper flakes
- 1/2 tsp (2 mL) fennel seeds, crushed
- 1 bunch kale (about 1 lb/454 g), stems removed and leaves chopped
- 1/3 cup (75 mL) tomato paste
- 1 pkg (340 g) ground soy
- 4 cups (1 L) sodium reduced vegetable broth
- 2 cups (500 mL) water
- Pinch freshly ground black pepper
- In soup pot, heat oil over medium heat. Cook onion, carrot, celery, garlic, thyme, hot pepper flakes and fennel seeds, stirring for about 5 minutes or until softened.
- Add kale and tomato paste and stir until coated well and kale is wilted.
- Stir in ground soy to combine. Add broth and water; bring to a boil. Reduce heat, cover and simmer for about 15 minutes or until kale is tender.
- Serve with freshly ground pepper.
1 bunch of kale can give you about 10 cups (2.5 L) of chopped leaves. Don’t worry about the amount – it all cooks down in the soup.
Look for Italian flavoured ground soy for additional flavour in this soup.
Posted: June 2012