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Power Kale Soup


This delicious vegetable soup can help you use your left-over Parmesan rinds and your leftover bread, with several fresh vegetables under a low temperature cooking, the soup is just flavorful.













Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber


1 pound kale
or swiss chard
3 ½ tablespoons olive oil
olive oil
for drizzling
1 large yellow onion
finely chopped
2 medium carrots
or 3 small, peeled and finely chopped
to taste
cayenne pepper
to taste
3 tablespoons tomato paste
1 ¼ cup tomato purée (passata)
2 inches parmesan rind
6 slices bread
1-inch thick, Italian, prefer whole grain, whole wheat
Parmesan cheese
for garnish


Rinse kale (or Swiss chard) in several changes of water until completely free of grit. Drain, remove the stalks and finely chop the leaves.

Heat oil in a large pot over medium heat. Add chopped onion, carrots and celery, and cook, stirring often, about 11 minutes, or until softened. Stir in salt, cayenne pepper and tomato paste; cook 3 minutes.

Reduce heat to medium-low, add 8 cups water, tomato purée, Parmesan rind and chopped greens.

Cook, partially covered, 50 minutes, until very thick, stirring occasionally; add more water if needed. Season to taste with salt and pepper. Remove rind if you want.

To serve:

Place slice of bread in each bottom of bowl. Fill with soup, sprinkle with cheese, drizzle with oil and serve warm.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 214g (7.5 oz)
Amount per Serving
Calories 21538% of calories from fat
 % Daily Value *
Total Fat 9g 14%
Saturated Fat 1g 7%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 240mg 10%
Total Carbohydrate 10g 10%
Dietary Fiber 4g 18%
Sugars g
Protein 12g
Vitamin A 309% Vitamin C 169%
Calcium 16% Iron 20%
* based on a 2,000 calorie diet How is this calculated?


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