Spicy Kale Soup



Under 30 minutes

Nutritional Facts Per Serving

5 g
17 g
3 g
Show all nutrition facts

Nutritional Facts

1 4
  • Amount For Serving % Daily Value
  • Calories 100
  • Lipides 1.5 g
  • Sodium  380 mg
  • Carbs 17 g
    • fiber  3 g
  • Protein 5 g


  • 1 tsp canola oil
  • 1 small onion, finely chopped
  • 1 clove garlic, minced
  • 1/2 tsp ground cumin
  • 1/4 tsp ground cayenne pepper
  • 2 cups quartered white petite potatoes
  • 1 carton sodium-reduced chicken broth
  • 1 bunch kale, tough stems discarded, leaves chopped into bite-size pieces (approx. 7 cups/1.75 L)
  • 1/2 lemon, juiced, divided
  • 1/2 red pepper, finely diced


  1. In a large saucepan, add potatoes and broth along with 1 cup (250 mL) of water. 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.

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

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