Recipe: Vegetable Soup With Fennel and Kale

A nourishing soup for lunch or a light dinner
Vegetable soup with tomatoes and kale

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 ¼-inch pieces
2 ribs celery, cut into ¼-inch pieces
1 medium bulb fennel, cut into ¼-inch pieces
¾ teaspoon kosher salt
15-ounce can diced tomatoes
4 cups shredded kale
¼ teaspoon freshly ground black pepper
¼ cup chopped fresh flat-leaf parsley

Instructions

  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 ¼ 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 ½ 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 8g
Saturated fat 1g
Protein 5g
Carbohydrate 24g
Dietary fiber 7g
Sugar 11g
Added sugar 0g
Cholesterol 0mg
Sodium 675mg

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Developed by Sara Quessenberry for Cleveland Clinic Wellness

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