Low Sodium Hearty Kale Soup

Warm, comforting, and packed with wholesome nutrition, this Low Sodium Hearty Kale Soup is the perfect blend of vibrant vegetables and earthy flavors. Featuring tender kale, sweet carrots, creamy Yukon Gold potatoes, and a medley of aromatics like garlic, onion, thyme, and oregano, this soup offers a satisfying meal without excess sodium. The use of low-sodium vegetable broth and no-salt-added diced tomatoes ensures a heart-healthy option that doesn't sacrifice taste. A splash of fresh lemon juice right before serving brightens the dish, making it a crowd-pleasing choice for a nourishing lunch or dinner. Ready in just 50 minutes with 15 minutes of prep time, this easy, vegan-friendly recipe serves six and pairs beautifully with crusty whole-grain bread or a light side salad.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 6

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

Directions

Step 1

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

Step 2

Add the diced onion and sauté for about 3-4 minutes until translucent.

Step 3

Stir in the minced garlic, carrots, and celery. Cook for another 3-4 minutes until vegetables begin to soften.

Step 4

Add the diced red bell pepper and Yukon Gold potatoes to the pot. Stir to combine all ingredients.

Step 5

Pour in the low-sodium vegetable broth and bring the mixture to a gentle simmer.

Step 6

Add the can of no-salt-added diced tomatoes, along with their juices, into the pot.

Step 7

Stir in the chopped kale, dried thyme, dried oregano, and black pepper.

Step 8

Cover the pot and let the soup simmer for 25 minutes, or until the potatoes are tender and the flavors meld together.

Step 9

Remove the pot from heat and stir in the fresh lemon juice for a hint of brightness.

Step 10

Taste and adjust seasoning if necessary, bearing in mind to keep it low sodium.

Step 11

Serve warm, garnished with additional fresh herbs if desired.

Nutrition Facts

Serving size	(3473.9g)

Amount per serving	% Daily Value*
Calories	1118.0

Total Fat 33.5g	0%
Saturated Fat 5.4g	0%
Polyunsaturated Fat 2.9g
Cholesterol 0mg	0%
Sodium 1527.9mg	0%
Total Carbohydrate 185.8g	0%
Dietary Fiber 34.5g	0%
Total Sugars 49.8g
Protein 31.6g	0%

Vitamin D 0IU	0%
Calcium 910.1mg	0%
Iron 14.9mg	0%
Potassium 7231.8mg	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: 25.7%

Protein: 10.8%

Carbs: 63.5%