Recipe: Kale Soup with San Marzano Tomatoes

Liven up traditional vegetable soup with some hearty kale and sweet San Marzano tomatoes grown in the soil of Mt. Vesuvius in Italy. This soup was a big hit at my house on a cold winter Sunday night.   Soup is a great low calorie food that when vegetable based, provides great nutrition and will keep you full longer.  As always, buy organic when possible.  I served it with sautéed wild sole in white wine and lemon.

Nutrition: Kale is a cruciferous vegetable like broccoli and cabbage and has antioxidants that fight cancer, sweet potatoes and carrots have beta carotene which also fights cancer, as well as fiber, and tomatoes contain lycopene shown to help fight prostate cancer.

Calories:  1 cup = approximately 100 cals

Serves 7-10

What You’ll Need

Vegetable or chicken stock, 4 cups, low sodium

Kale, Dinosaur, Lacinato, or Tuscan, 2 large handfuls, chopped

Carrots, 3 large, cubed

Parsnips, 3 large, cubed

Sweet potatoes, 1 large, cubed

Onion, 1 large, chopped

San Marzano canned tomatoes, 16 oz.

Thyme, 3 sprigs fresh or 1 tablespoon dried

Bay leaves, 3 dried

Sea salt & pepper to taste

How to prepare

Add all ingredients in a heavy dutch oven or stock pot and bring to a boil. Season to taste and reduce to simmer for 1 hour.  After 30 minutes add kale. Do not overcook vegetables.

Tip- Authentic San Marzano Tomatoes will have an official seal on the can.  They have a unique sweet flavor to them.

 

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