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Kale Tomato Soup with Chickpeas and Cumin Recipe
Feb 03, 2012 @ 5:32 PM
Posted by
Daily Value: 8%
Servings: 6
Low-Sodium
Dairy-Free, Gluten-Free, Wheat-Free, Sugar-Conscious
Posted by
Nutrition
Cal/Serving: 158Daily Value: 8%
Servings: 6
Low-Sodium
Dairy-Free, Gluten-Free, Wheat-Free, Sugar-Conscious
| Fat | 11g | 16% |
| Saturated | 1g | 7% |
| Carbs | 15g | 5% |
| Fiber | 4g | 15% |
| Sugars | 4g | 0% |
| Protein | 4g | 8% |
| Sodium | 88mg | 4% |
| Calcium | 98mg | 10% |
| Magnesium | 46mg | 11% |
| Potassium | 540mg | 15% |
| Iron | 3mg | 19% |
| Zinc | 1mg | 5% |
| Vitamin A | 6416IU | 128% |
| Vitamin C | 54mg | 90% |
| Thiamin (B1) | 0mg | 6% |
| Riboflavin (B2) | 0mg | 7% |
| Niacin (B3) | 1mg | 7% |
| Vitamin B6 | 0mg | 16% |
| Folic Acid (B9) | 35µg | 9% |
| Vitamin E | 3mg | 13% |
| Vitamin K | 287µg | 359% |
| Fatty acids, total monounsaturated | 7g | 0% |
| Fatty acids, total polyunsaturated | 2g | 0% |
Have a question about the nutrition data? Let us know.
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Jane Bruce
Kale is a polarizing green. For some it denotes healthy lifestyles and for others it screams diet food. But this spicy winter soup will make a believer out of the skeptics. It's a hearty tomato soup for a cold day that secretly also doubles as a healthy meal alternative.
INGREDIENTS
- 3 tablespoons ginger, minced
- 1/4 cup olive oil
- 2 shallots, diced
- 1 zucchini, diced
- 2 cups water
- One ounce 28-ounce can whole peeled tomatos
- 1 bunch curly kale, stalks trimmed
- 2 tomatoes, diced
- 1 1/2 ounces canned chickpeas, preferably low sodium
- 2 tablespoons ground cumin
- 2 tablespoons chili powder
DIRECTIONS
Combine the ginger, olive oil, shallots, and zucchini in a pot. Sauté the ingredients together for 5 minutes. Add the water, can of tomatoes, ¾ of the bunch of kale, 1 tomato, can of chickpeas, cumin and chilli powder. Bring to a boil and then simmer for 20 minutes.
Using an immersion blender (or transfering the soup to a blender in batches), mix the soup until fully blended. Mince the final ¼ of the kale and put into the pot with the second tomato. Simmer for an additional 5 minutes and then serve hot.
Recipe Details
Servings: 6Total time: 30 minutes
Special Designations: Low-fat, Vegan, Vegetarian, Healthy
Notes and Substitutions:
The blended portion of the soup can be made a day in advance and then reheated.
