Heart-Healthy Hearty Kale Soup

Warm up with a bowl of Heart-Healthy Hearty Kale Soup, the perfect balance of rich flavor and nutritious goodness. This wholesome recipe combines fiber-packed kale, hearty potatoes, and a medley of fresh vegetables like carrots, celery, and onion, all simmered in a flavorful low-sodium vegetable broth. Diced tomatoes and aromatic seasonings such as thyme and bay leaf elevate the dish, while a drizzle of olive oil ensures a velvety finish. Ready in just 45 minutes, this one-pot meal is easy to prepare and ideal for anyone looking to embrace a heart-healthy diet without sacrificing comforting, satisfying flavors. Perfect for busy weeknights or meal prep, this vibrant kale soup is as nourishing as it is delicious!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large onion, chopped
• 3 cloves garlic, minced
• 2 carrots, sliced
• 2 stalks celery, sliced
• 2 medium potatoes, diced
• 6 cups low-sodium vegetable broth
• 1 can (14.5 oz) canned diced tomatoes (no salt added)
• 4 cups kale, chopped
• 1 bay leaf
• 1 teaspoon dried thyme
• 0.5 teaspoon black pepper
• 0 teaspoon salt (optional, to taste)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and sauté until translucent, about 5 minutes.

Step 3

Stir in the minced garlic, sliced carrots, and sliced celery. Cook for another 3 minutes, stirring occasionally.

Step 4

Add the diced potatoes and continue to sauté for an additional 2 minutes.

Step 5

Pour in the low-sodium vegetable broth and the can of diced tomatoes (with their juice). Stir to combine.

Step 6

Add the chopped kale, bay leaf, dried thyme, and black pepper. Stir again to distribute the ingredients evenly.

Step 7

Bring the mixture to a boil, then reduce the heat to a simmer.

Step 8

Cover the pot and let simmer for 20 minutes, or until the vegetables are tender.

Step 9

Remove the bay leaf from the soup before serving.

Step 10

Taste and adjust the seasoning with salt, if needed, keeping in mind the heart-healthy intent by using minimal salt.

Step 11

Serve hot and enjoy your heart-healthy, hearty kale soup!

Nutrition Facts

Serving size	(3003.1g)

Amount per serving	% Daily Value*
Calories	968.9

Total Fat 32.8g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 3487.9mg	0%
Total Carbohydrate 153.9g	0%
Dietary Fiber 26.5g	0%
Total Sugars 39.0g
Protein 28.8g	0%

Vitamin D 0IU	0%
Calcium 840.9mg	0%
Iron 11.9mg	0%
Potassium 5973.6mg	0%

*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.

Source of Calories

Fat: 28.8%

Protein: 11.2%

Carbs: 60.0%