Kale soup in two bowls with parmesan

Kale soup

Name: Kale soup
Prep time: 25 min
Cook time: 30 min
Total time: 55 min
Yield: 4
Ingredients: 2 tbsp rapeseed oil; 3 onions (320g), finely chopped; 3 garlic cloves finely grated; 125g celery chopped; 2 yellow peppers deseeded and diced; 2 tsp smoked paprika; 400g can chopped tomatoes; 2 tsp dried oregano; 1 litre hot vegetable stock made with 3 tsp bouillon powder; 150g wholemeal penne; 200g green beans trimmed and cut into short lengths; 200g cavolo nero (kale), thinly sliced; 160g cherry tomatoes; 30g pack of basil chopped; 80g vegetarian Italian-style hard cheese finely grated

Sara Buenfeld

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Serves 4

Easy

Prep: 25 mins

Cook: 30 mins

A star rating of 4.3 out of 5.3 ratingsRate

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Rustle up a bowl of filling kale soup with pasta. Leafy green veg such as kale are rich in chlorophyll and a natural sugar, which can help maintain a healthy gut

Freezable

Healthy

High-fibre

Low calorie

Vegetarian

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Ingredients

Nutrition

Units:

MetricUS

2 tbsp rapeseed oil
3 onions

(320g), finely chopped
3 garlic cloves

finely grated
125g celery

chopped
2 yellow peppers

deseeded and diced
2 tsp smoked paprika
400g can chopped tomatoes
2 tsp dried oregano
1 litre hot vegetable stock

made with 3 tsp bouillon powder
150g wholemeal penne
200g green beans

trimmed and cut into short lengths
200g cavolo nero

(kale), thinly sliced
160g cherry tomatoes
30g pack of basil

chopped
80g vegetarian Italian-style hard cheese

finely grated

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Nutrition: Per serving

kcal384
fat14g
saturates5g
carbs43g
sugars16g
fibre14g

high
protein16g
salt1.4g

Method

step 1

Heat the oil in a large pan over a medium heat and fry the onions and garlic for 5 mins, then add the celery and peppers. Fry for another 5 mins, adding the smoked paprika in the last minute. Stir in the tomatoes, oregano and stock. Bring to the boil.
step 2

Tip in the penne, green beans and kale, bring back to the boil and cook over a medium heat for 10 mins. Stir in the cherry tomatoes and basil, and cook for a few minutes more until the tomatoes have burst.
step 3

To serve, spoon two portions of the soup into shallow bowls and sprinkle over half the cheese. Keep the remainder for another day. Will keep chilled in an airtight container for up to four days or frozen for up to three months. Reheat in a pan over a low-medium heat until piping hot, then serve with the remaining cheese.

Recipe tip

Kale is a good source of plant-based calcium, and combined with significant amounts of vitamin K, is bone-friendly.

Recipe from Good Food magazine, June 2023

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A star rating of 4.3 out of 5.3 ratings

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