Hearty Kale Soup

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 194.6
  • Total Fat: 5.4 g
  • Cholesterol: 42.5 mg
  • Sodium: 721.8 mg
  • Total Carbs: 22.2 g
  • Dietary Fiber: 4.9 g
  • Protein: 16.4 g

View full nutritional breakdown of Hearty Kale Soup calories by ingredient


Introduction

Perfect low cal soup for fall and winter months. Is traditionally a portugese soup made potatoes and chorizo. I left out the potatoes and substituted ground turkey for an equally tasty low fat option. Can be used as a great starter or I often increase portion size by .5 for a main course. Pairs great with crusty whole wheat bread. Perfect low cal soup for fall and winter months. Is traditionally a portugese soup made potatoes and chorizo. I left out the potatoes and substituted ground turkey for an equally tasty low fat option. Can be used as a great starter or I often increase portion size by .5 for a main course. Pairs great with crusty whole wheat bread.
Number of Servings: 8

Ingredients

    2 tablespoons (2 turns around the pan) extra-virgin olive oil
    1 cup white onions, chopped
    4 cloves garlic, chopped (or 2 tblsp)
    2 bay leaves, fresh or dried
    1 lb lean ground turkey
    4 cups kale, washed, stemmed and coarsely chopped
    Coarse salt and pepper
    2 cup or 1 can garbanzos (chick peas), drained and rinsed
    2 cup or 1 can diced tomatoes
    4 cups chicken broth

Directions

Heat oil in a deep pot over medium high heat. Add diced onions, cover and cook until onions sweat. Add minced garlic, bay leaves, and ground turkey cook 5 minutes, stirring occasionally. Season with salt and pepper.
Add beans, tomatoes, and broth to the pot and bring soup to a full boil.
Add kale to the pot. Cover pot and wilt greens 2 minutes. Stir, reduce heat and simmer 5 more minutes. Ladle the soup into bowls.

Number of Servings: 8

Recipe submitted by SparkPeople user MISHA32.