Kale and Roasted Vegetable Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Popular
Health score
80%
Kale and Roasted Vegetable Soup
115 min.
6
187kcal

Suggestions


Introducing our delightful Kale and Roasted Vegetable Soup, a nourishing and hearty dish that's perfect for any time of year! With a health score of 80, this vegetarian, vegan, gluten-free, and dairy-free recipe is designed to fuel your body with wholesome ingredients while tantalizing your taste buds. Loaded with vibrant vegetables like carrots, tomatoes, and butternut squash, this soup packs a punch of flavor and nutrition.

The magic begins with roasting the vegetables, intensifying their natural sweetness and creating a rich, savory base for your soup. Each comforting bowl is filled with tender kale and protein-rich Great Northern white beans, ensuring you stay satisfied and energized throughout your day. With only 187 calories per serving, this soup is a guilt-free option that also makes an excellent starter or snack for any gathering.

What’s more, the cooking process is not only straightforward but also gives you the chance to savor the aromas of simmering thyme and bay leaves, adding a depth of flavor that is simply unmatched. Whether you’re enjoying this soup solo or sharing it with family and friends, its popularity is sure to win over even the pickiest of eaters. Plus, you can prepare it a day ahead, making it a perfect meal for busy weeknights!

So grab your cutting board and a few favorite kitchen tools, and get ready to indulge in a bowl of health and comfort with this irresistible Kale and Roasted Vegetable Soup!

Ingredients

  • medium carrots peeled quartered
  • large tomatoes quartered
  • large onion cut into 8 wedges or 4 or 5 slices
  • 0.5 small butternut squash peeled seeded cut lengthwise into 1/ wedges
  •  garlic cloves 
  • tablespoon olive oil extra virgin 
  • cups vegetable broth 
  • cups kale finely chopped
  • large thyme sprigs fresh
  •  bay leaf 
  • 15 oz cannellini beans white drained canned

Equipment

  • food processor
  • frying pan
  • baking sheet
  • oven
  • pot
  • roasting pan
  • cutting board

Directions

  1. oven to 400°F.
  2. the carrots, tomatoes, onion, squash, garlic: Rub rimmed baking sheet with a thin coat of olive oil.
  3. Place carrots, squash, tomatoes, onion, and garlic on the baking sheet and sprinkle with a little more olive oil and salt and pepper. Rub the oil over all of the vegetables so that they are well coated.
  4. Roast vegetables about 45 minutes, stirring once or twice, until they are cooked through and nicely browned.
  5. Further cut the squash and carrots:
  6. Remove the roasted squash and carrots from the pan to a cutting board.
  7. Cut into 1/2-inch pieces and set aside.
  8. Purée the roasted garlic, tomatoes, onions:
  9. Remove the roasted garlic from their peelings and place in a food processor.
  10. Add the roasted tomatoes and onions. Pulse in the processor until almost smooth.
  11. Deglaze the roasting pan:
  12. Add a little water or broth to the baking sheet and scrape up any browned bits.
  13. Start soup with browned bits, broth, puréed vegetables:
  14. Add the browned bits, the broth, and the puréed vegetables to a large pot.
  15. Add the chopped kale, thyme, and bay leaf to the pot.
  16. Heat on high to bring to a boil, lower the heat to reduce to a simmer. Simmer uncovered until the kale is tender, about 30 minutes.
  17. Add roasted carrots, squash, beans:
  18. Add the roasted carrots and squash to the soup.
  19. Add the drained white beans to the soup. Simmer for 8 to 10 minutes and add more broth or water to the soup if it needs thinning.
  20. Season with salt and pepper. Discard thyme sprigs and bay leaf.
  21. Can be made a day ahead.

Nutrition Facts

Calories187kcal
Protein16.5%
Fat14.25%
Carbs69.25%

Properties

Glycemic Index
43.97
Glycemic Load
3.77
Inflammation Score
-10
Nutrition Score
22.042174069778%

Flavonoids

Naringenin
0.41mg
Apigenin
0.02mg
Luteolin
0.27mg
Isorhamnetin
4.56mg
Kaempferol
6.85mg
Myricetin
0.15mg
Quercetin
8.7mg

Nutrients percent of daily need

Calories:187.48kcal
9.37%
Fat:3.17g
4.87%
Saturated Fat:0.5g
3.14%
Carbohydrates:34.62g
11.54%
Net Carbohydrates:25.7g
9.34%
Sugar:7.62g
8.46%
Cholesterol:0mg
0%
Sodium:977.02mg
42.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.25g
16.5%
Vitamin A:14169.85IU
283.4%
Vitamin K:65.66µg
62.54%
Vitamin C:40.83mg
49.49%
Manganese:0.79mg
39.54%
Fiber:8.93g
35.72%
Folate:117.84µg
29.46%
Potassium:838.9mg
23.97%
Magnesium:75.71mg
18.93%
Phosphorus:182.89mg
18.29%
Vitamin B6:0.36mg
17.98%
Vitamin B1:0.25mg
16.71%
Copper:0.3mg
14.93%
Iron:2.64mg
14.65%
Calcium:143.25mg
14.33%
Vitamin E:1.86mg
12.43%
Vitamin B3:2.12mg
10.59%
Vitamin B2:0.14mg
8.51%
Zinc:1.04mg
6.9%
Vitamin B5:0.64mg
6.39%
Selenium:3.93µg
5.61%