Tomato & Kale Soup

About recipe

Tomato soup is a staple in our kitchen during the cold winter months. Among other health benefits, tomatoes are a great source of vitamin C, which helps maintain a healthy immune system. The added kale boosts the nutritional benefits of this comforting soup.

This recipe takes about 25 minutes to prepare, so its an easy weekday dinner. For a balanced meal, we recommend serving alongside a whole grain and a lean protein, such as chicken breast, fish, or tofu.

Ingredients (serves 1)

  1. 1 Tablespoon olive oil
  2. 1 cup diced onion (~1/2 an onion)
  3. 1/2 cup diced carrot
  4. 3 garlic cloves, minced
  5. 1/2 teaspoon red pepper flakes
  6. 4 cups chicken or vegetable broth (for vegetarian option)
  7. 1 (28 ounce) can crushed tomatoes
  8. 1 (14.5 ounce) can diced tomatoes
  9. 10 cups chopped kale (or another leafy green such as spinach, chard, or collard greens)
  10. 1/4 teaspoon dried oregano
  11. 1/4 teaspoon dried basil
  12. Salt and pepper to taste


  1.  In a large pot on medium heat, add 1 tablespoon olive oil, diced carrots and onions. Saute for about 5 minutes.
  2. Add minced garlic and red pepper flakes and cook an additional 1-2 minutes.
  3. Add broth, crushed and diced tomatoes and bring to a boil. Reduce to simmer, add dried oregano and basil, season with black pepper and let simmer for ~5 minutes.
  4. Stir in chopped kale and continue to simmer for a couple minutes. season to taste with salt if needed. Serve.
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