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Healthy Vegetable Soup Recipe with Kale

Kale is a nutrient-dense leafy green vegetable that is packed with powerful antioxidants and essential vitamins and minerals. It is also low in calories, making it an ideal choice for a healthy soup. This vegetable soup recipe is easy to make and is packed with flavor and nutrition.

Ingredients

For this soup, you will need:

• 2 tablespoons of olive oil
• 1 onion, diced
• 2 cloves of garlic, minced
• 2 carrots, peeled and diced
• 2 stalks of celery, diced
• 1 red bell pepper, diced
• 1 teaspoon of dried oregano
• 1 teaspoon of dried thyme
• 6 cups of vegetable broth
• 1 (14.5 ounce) can of diced tomatoes, undrained
• 1 (15 ounce) can of white beans, rinsed and drained
• 1 cup of uncooked quinoa
• 4 cups of packed chopped kale leaves
• Salt and freshly ground pepper, to taste

Instructions

To make this soup:

1. Heat the olive oil in a large pot over medium heat. Add the onion, garlic, carrots, celery, and bell pepper. Cook, stirring occasionally, until the vegetables are softened, about 5 minutes.
2. Add the oregano and thyme, and cook for 1 minute more.
3. Add the vegetable broth, tomatoes, white beans, and quinoa. Bring the soup to a boil, then reduce the heat and simmer for 15 minutes.
4. Add the kale and simmer for 5 minutes more, or until the kale is tender.
5. Season the soup with salt and pepper, to taste.
6. Serve the soup hot.

Tips and Variations

For a heartier soup, you can add cooked chicken, turkey, or ham. For a vegan version, omit the meat and use vegetable broth instead of chicken broth. You can also add other vegetables, such as zucchini or summer squash. For a creamier soup, stir in a cup of heavy cream or half-and-half at the end of cooking.

Nutrition Information

This soup is a great source of fiber, protein, and vitamins. One serving of this soup provides approximately:

• Calories: 200
• Fat: 6g
• Carbohydrates: 30g
• Fiber: 8g
• Protein: 10g
• Vitamin A: 90% of the Daily Value
• Vitamin C: 50% of the Daily Value
• Calcium: 8% of the Daily Value
• Iron: 15% of the Daily Value

This soup is a great way to get a healthy dose of vegetables and fiber. Enjoy!

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