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Tomato & Kale Soup

Chef Christa Nesky

Chef Christa with Meals On Wheels Western Michigan's Tomato & Kale Soup
Chef Christa with Meals On Wheels Western Michigan's Tomato & Kale Soup
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Tomato soup is a familiar comfort food, and this recipe gives the classic a fresh twist with kale, vegetables, and herbs. At Meals on Wheels Western Michigan, we love recipes that are soothing and healthful without being complicated. Our Tomato & Kale Soup is colorful, nostalgic, flavorful, and easy enough to recreate in your own kitchen.
 
This soup is available on our Medically Tailored Meals Menu because it is high in fiber, iron, and made without any preservatives. Tomatoes are naturally rich in an antioxidant called Lycopene that can be helpful by protecting the body from compounds called free radicals.
 
An overabundance of free radicals increases oxidative stress, which is implicated in diseases such as cancer, diabetes, and heart disease. Cooking tomatoes can increase Lycopene absorption significantly.

Tomato & Kale Soup

  • Prep Time: 15 mins
  • Cook Time: 30 minutes
  • Serving Size: 8 Servings

Ingredients

  • 2 teaspoons olive oil
  • ¾ cup diced onion
  • ½ cup diced carrots
  • ½ cup diced celery
  • 2 teaspoons minced garlic
  • 2½ cups water
  • 1 tablespoon vegetable base
  • 1 (28-ounce) can crushed tomatoes
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • ¼ teaspoon dried oregano
  • ¼ teaspoon dried basil
  • ¾ teaspoon Herbs de Provence
  • ⅓ teaspoon black pepper
  • 4 ounces baby kale, roughly chopped
  • ⅓ teaspoon kosher salt, plus more to taste

Instructions

  1. Heat the olive oil in a large soup pot or Dutch oven over medium heat. Add the onion, carrots and celery. Cook for 5–7 minutes, stirring occasionally, until the vegetables begin to soften.
  2. Add the garlic and cook for 1–2 minutes, stirring frequently.
  3. Add the water, vegetable base, crushed tomatoes and diced tomatoes with their juices. Stir well and bring to a boil.
  4. Reduce the heat to a gentle simmer. Add the oregano, basil, Herbs de Provence and black pepper. Simmer for 10 minutes.
  5. Stir in the chopped kale and continue simmering for another 5–10 minutes, or until the kale is tender.
  6. Taste and season with kosher salt as needed. Serve hot.

Don’t rush the vegetables. Sautéing the onion, carrots and celery until they begin to soften before adding the liquid builds a flavorful foundation for the soup. It’s a simple technique that can make homemade soups taste like they’ve simmered much longer.

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