EatSmarter exclusive recipe

Kale Soup

with Chickpeas and Tomatoes
4.4
Average: 4.4 (5 votes)
(5 votes)
Kale Soup

Kale Soup - A light and easy way to eat this hearty vegetable

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Health Score:
Health Score
9,3 / 10
Difficulty:
very easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
289
calories
Calories

Healthy, because

Even smarter

Nutritional values

Only green stars for the delicious green cabbage soup in the ES-Food Check: Thanks to the clever ingredient combination, it provides plenty of fibre, protein, vitamins, minerals (especially calcium and iron), but little fat and calories. If that is not completely balanced!

If you want to help your body make the most of the protein from the chickpeas, the best dessert is yoghurt or quark. When mixed with dairy products, pulses have a particularly high biological protein value.

1 serving contains
(Percentage of daily recommendation)
Calorie289 kcal(14 %)
Protein16 g(16 %)
Fat9 g(8 %)
Carbohydrates31 g(21 %)
Sugar added2 g(8 %)
Roughage13 g(43 %)
Vitamin A1.2 mg(150 %)
Vitamin D0 μg(0 %)
Vitamin E7.8 mg(65 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.4 mg(53 %)
Vitamin B₆0.4 mg(29 %)
Folate85 μg(28 %)
Pantothenic acid1.7 mg(28 %)
Biotin6.7 μg(15 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C91 mg(96 %)
Potassium719 mg(18 %)
Calcium346 mg(35 %)
Magnesium103 mg(34 %)
Iron5.3 mg(35 %)
Iodine24 μg(12 %)
Zinc2.1 mg(26 %)
Saturated fatty acids1.5 g
Uric acid254 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
2
Ingredients
10 ounces
fresh Kale
1
1 tablespoon
1 tablespoon
Spanish ground paprika (smoked)
1 teaspoon
22 fluid ounces
8 ounces
Chickpeas (canned; drained weight)
4
1 teaspoon
liquid Honey
1
small Lemon (to taste)
Preparation

Kitchen utensils

1 Pot, 1 Bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Fine grater, 1 Fine-mesh sieve, 1 Can opener

Preparation steps

1.
Kale Soup preparation step 1

Rinse kale and remove tough stems and leaf veins. Submerge in boiling salted water for 3-4 minutes. Remove from pot and shock in ice water to retain color and crunch. Remove, dry and chop coarsely.

2.
Kale Soup preparation step 2

Peel onion and cut into fine strips.

3.
Kale Soup preparation step 3

Heat oil in a large pot. Add onion and kale and sauté for 4 minutes.

4.
Kale Soup preparation step 4

Sprinkle paprika over sautéed vegetables. 

5.
Kale Soup preparation step 5

Add broth to the pot and bring to a boil. Cook for 20 minutes over medium heat.

6.
Kale Soup preparation step 6

Rinse chickpeas in a fine-mesh sieve and drain. Add to soup and cook for another 10 minutes.

7.
Kale Soup preparation step 7

Rinse tomatoes, remove seeds and chop finely. Add to soup along with honey just before the end of cooking time to warm the ingredients. 

8.
Kale Soup preparation step 8

Rinse lemon in hot water, wipe dry and finely grate peel. Add 1/2 to 1 teaspoon of lemon zest to the soup (to taste). Season to taste with salt and pepper and serve.