Spicy Kale Soup

  • Prep Time 10 min
  • Total Time 30 min
  • Serves 4 plus leftovers

Ingredients

  • 1 tsp canola oil 5 mL
  • 1 small onion, finely chopped
  • 1 clove garlic, minced
  • 1/2 tsp ground cumin 2 mL
  • 1/4 tsp ground cayenne pepper 1 mL
  • 2 cups quartered white petite potatoes 500 mL
  • 1 carton sodium-reduced chicken broth 900 mL
  • 1 bunch kale, tough stems discarded, leaves chopped into bite-size pieces
    (approx. 7 cups/1.75 L)
  • 1/2 lemon, juiced, divided
  • 1/2 red pepper, finely diced

Directions

  • Step 1

    In a large saucepan, Add potatoes and broth along with 1 cup (250 mL) of water. Add onion and sauté until translucent. Stir in garlic, cumin and cayenne. Add potatoes, broth and water. Stir in kale by large handfuls, adding more as the leaves wilt. It will seem like too much kale at first, but the volume reduces as the leaves cook. Add half the lemon juice.

  • Step 2

    Cover and simmer on medium-low heat for 15 min., until kale is tender and potatoes are cooked through and easily pierced with a knife.

  • Step 3

    Add spoonfuls of remaining lemon juice to adjust flavour, if desired. Garnish with the red pepper just before serving.

Tip

Kale is a hearty, leafy green that contains vitamins, minerals and phytochemicals – natural plant compounds known to protect against illness and disease.

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Nutrition Facts

  • Nutrition Description 1 cup/250 mL
  • Calories 100
  • Fat 1.5 g
  • Carbs 17 g
  • Protein 5 g
  • Fibre 3 g
  • Sodium 380 mg