Kale Minestrone Soup Recipe
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4.8
84 reviews
Excellent
Kale Minestrone Soup Recipe
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This kale minestrone soup recipe will show you the difference between a good and an AMAZING minestrone soup recipe. I have four simple tricks to ensure the broth is packed full of rich flavor. Prepare for minestrone magic!
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Ingredients
Kale Minestrone Soup
- 1 1 tablespoon olive oil
- 1 1 medium onion minced
- 3 3 cloves garlic minced
- 2 2 large carrots diced
- 5.5 5.5 ounce can tomato paste
- 4 4 cups vegetable broth
- 3 3 medium red potatoes diced
- 2 2 stalks celery diced
- 1 1 zucchini diced
- 1 1 teaspoon EACH: oregano, thyme, and black pepper
- 28 28 ounce can whole tomatoes
- 2 2 parmesan rinds optional - see notes
- 15 15 ounce can white beans drained and rinsed
- 8 8 ounces kale removed from stem and chopped
- Juice from ½ lemon
- sea salt to taste
Easy Basil Pesto
- 2 2 ounces basil about 1 cup, loosely packed
- 2 2 ounces parsley about 1 cup loosely packed
- ¼ ¼ cup pine nuts cashews or almonds work great, too
- 2 2 tablespoons olive oil
- Juice from ½ lemon
- 2 2 tablespoons Parmesan cheese or nutritional yeast
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Instructions
- Heat the oil in a large pot over medium-high heat. Add the onion, garlic, and carrots and let them cook, stirring occasionally, until the carrots and onion start to brown, about 10 minutes. Add the tomato paste and cook it until it is sweet smelling and starts to darken, about 3 minutes.
- Add the vegetable broth, potatoes, celery, zucchini, black pepper, oregano, and thyme to the pot. Pour the juice from the tomatoes into the pot then use your hands to crush the whole tomatoes before adding them to the pot. If you're using the parmesan rinds, add them to the pot now. Bring the pot to a boil then reduce the heat to low, cover the pot, and simmer for 20 minutes.
- While the soup simmers, make the pesto. Add all the pesto ingredients to a small food processor and pulse until mostly smooth.
- Add the beans, kale, and lemon juice to the soup and let the kale wilt and the beans warm through. Season to taste with sea salt. Serve the minestrone topped with the pesto.
Notes
- Note 1: To make this soup quickly, start by mincing the onion and let that start cooking while you prepare the garlic and carrots. Then chop the remaining veggies while the carrots and onion cook.
- Note 2: If you have parmesan rinds, throw a few into the pot with the stock for extra flavor.
- Note 3: I like the rough texture of using whole tomatoes and crushing them with my hands. If you'd prefer, you can use diced tomatoes instead.
- Note 4: The veggies are really flexible. If there are any you don't like, feel free to swap them for ones you enjoy or have on hand. You want about 4 cups of chopped veggies, not including the potatoes.
Nutrition Information
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Serving
1 serving = ⅙ of the recipe (about 2 cups)
Calories
369kcal
(18%)
Carbohydrates
57g
(19%)
Protein
15g
(30%)
Fat
12g
(18%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
3g
Monounsaturated Fat
6g
Sodium
1870mg
(78%)
Potassium
1907mg
(54%)
Fiber
11g
(44%)
Sugar
13g
(26%)
Vitamin A
10116IU
(202%)
Vitamin C
100mg
(111%)
Calcium
228mg
(23%)
Iron
7mg
(39%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 369 kcal
% Daily Value*
| Serving | 1 serving = ⅙ of the recipe (about 2 cups) | |
| Calories | 369kcal | 18% |
| Carbohydrates | 57g | 19% |
| Protein | 15g | 30% |
| Fat | 12g | 18% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 6g | 30% |
| Sodium | 1870mg | 78% |
| Potassium | 1907mg | 41% |
| Fiber | 11g | 44% |
| Sugar | 13g | 26% |
| Vitamin A | 10116IU | 202% |
| Vitamin C | 100mg | 111% |
| Calcium | 228mg | 23% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.8
84 reviews
Excellent
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