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EatSmarter exclusive recipe

Kale Soup

with Chickpeas and Tomatoes
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Kale Soup

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

Difficulty:
very easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
289
calories
Calories
0
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Nutritional values

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
servings
275 grams
fresh Kale
1
1 tablespoon
1 tablespoon
Spanish ground paprika (smoked)
1 teaspoon
650 milliliters
240 grams
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.

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