January 9, 2023

Recipe: Vegetable Soup With Fennel and Kale

A nourishing soup for lunch or dinner

Closeup up of vegetable soup with tomatoes and kale in a white bowl.

We like to think of our vegetable soup as a rainbow in a bowl. Along with the traditional carrots, celery and tomatoes, this version also uses tasty fennel and kale, as well as flavorful onion and garlic. That means major vitamins, minerals and phytonutrients! Quick and easy to prepare, we’re betting this nourishing soup turns out to be a favorite lunch or light dinner.

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Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 medium yellow onion, chopped
  • 1 clove garlic, chopped
  • 3 medium carrots, cut into 1/4-inch pieces
  • 2 ribs celery, cut into 1/4-inch pieces
  • 1 medium bulb fennel, cut into 1/4-inch pieces
  • 3/4 teaspoon kosher salt
  • 15-ounce can diced tomatoes
  • 4 cups shredded kale
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup chopped fresh flat-leaf parsley

Directions

  1. In a large pot, heat the oil over medium-high heat. Add the onion and cook, stirring often, until tender, 5 to 6 minutes.
  2. Add the garlic, carrots, celery, fennel and 1/4 teaspoon of the salt and cook, stirring often, until vegetables start to soften, 5 to 6 minutes.
  3. Add the tomatoes, kale, 5 cups water, pepper and remaining 1/2 teaspoon salt.
  4. Let come to a boil, then reduce the heat to medium and simmer until the vegetables are tender, 25 to 30 minutes.
  5. Stir in the parsley and serve.

Nutrition information (per serving)

Makes 4 servings

Calories: 170
Total fat: 8 g
Saturated fat: 1 g
Protein: 5 g
Carbohydrate: 24 g
Dietary fiber: 7 g
Sugar: 11 g
Added sugar: 0 g
Cholesterol: 0 mg
Sodium: 675 mg

Developed by Sara Quessenberry for Cleveland Clinic Wellness.

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