Recipe: Kale-licious Minestrone Soup

A warm and yummy soup, perfect for days when you need a little comfort!


Prep time: 15 minutes

Cook time: 25 minutes

Total time: 40 minutes

Servings: 6-8

Nutrition per serving: 4g fibre | 6g protein | 32% vitamin A | 36% vitamin C | 9% calcium | 7% iron

Ingredients:

  • 1 tbsp olive oil
  • ¾ cup onion, chopped
  • 3 cups kale leaves, lightly chopped
  • 2 cloves garlic, minced
  • 6 cups vegetable broth
  • 1 can (28 oz) diced tomatoes
  • 1 cup cauliflower, chopped
  • ½ cup small dry pasta
  • 1 ½ cup frozen mixed vegetables (peas, carrots, corn)
  • 1 can (19 oz) canned fava beans (or your favourite bean)
  • Whole grain buns


Method:

  1. In a soup pot, heat oil over medium heat. Add onion and cook, stirring for about 5 minutes or until softened. Stir in kale and garlic, cook for about 3 minutes or until kale is wilted.
  2. Add broth, tomatoes and cauliflower, bring to a boil. Stir in pasta, cover and slightly simmer for about 10 minutes or until pasta is tender. Add frozen vegetables and beans, simmer for 5 minutes to heat through.
  3. Ladle into soup bowls and serve with whole grain buns.


Recipe adapted from: https://kidfoodnation.ytv.com/recipes/kale-icious-minestrone-2/