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Kale Tomato Soup with Chickpeas and Cumin Recipe

Kale and tomato soup
Jane Bruce

Kale and tomato soup

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.

Click here to see The Best Kale Recipes You've Ever Tried. 

Notes

The blended portion of the soup can be made a day in advance and then reheated.

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 ounce 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.

Nutritional Facts
Servings6
Calories Per Serving148
Total Fat11g16%
Sugar5gN/A
Saturated1g7%
Protein4g8%
Carbs13g4%
Vitamin A230µg26%
Vitamin B60.4mg17.6%
Vitamin C54mg90%
Vitamin E3mg16%
Vitamin K249µg100%
Calcium101mg10%
Fiber4g17%
Folate (food)71µgN/A
Folate equivalent (total)71µg18%
Iron3mg16%
Magnesium46mg12%
Monounsaturated7gN/A
Niacin (B3)1mg6%
Phosphorus90mg13%
Polyunsaturated1gN/A
Potassium532mg15%
Riboflavin (B2)0.1mg7.2%
Sodium128mg5%
Thiamin (B1)0.1mg8.5%
Zinc0.7mg4.8%