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
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.