Spicy Kale Soup

Prep time: 10min
Total time: 30min
Serves 4 plus leftovers
1 tsp
canola oil
5 mL
1
small onion, finely chopped
0
1 clove
garlic, minced
0
1/2 tsp
Ground Cumin
2 mL
1/4 tsp
Ground Cayenne Pepper
1 mL
2 cups
quartered White Petites Potatoes
500 mL
1 carton
chicken broth, 35% less sodium
900 mL
1 cup
water
250 mL
1 bunch
kale, tough stems discarded, leaves chopped into bite-size pieces (approx. 7 cups/1.75 L)
0
1/2
lemon, juiced, divided
0
1/2
red pepper, finely diced
0
1 cup/250 mL
calories
100
fat
1.5 g
carbs
17 g
protein
5 g
fibre
3 g
sodium
380 mg

Directions

  1. In a large saucepan, heat oil over medium heat. Add onion and sauté until translucent. Stir in garlic, cumin and cayenne. Add potatoes, broth and water. Stir in kale by large handfuls, adding more as the leaves wilt. It will seem like too much kale at first, but the volume reduces as the leaves cook. Add half the lemon juice.

  2. Cover and simmer on medium-low heat for 15 min., until kale is tender and potatoes are cooked through and easily pierced with a knife.

  3. Add spoonfuls of remaining lemon juice to adjust flavour, if desired. Garnish with the red pepper just before serving.

Tip

Kale is a hearty, leafy green that contains vitamins, minerals and phytochemicals – natural plant compounds known to protect against illness and disease.