4–6 People

Simple and Delicious Kale Soup

Strawberry Jargarita

Strawberry Jargarita

Prepration Time
  • 5–10 minutes
Total Time
  • 10 minutes
Pineapple Jalapeño Margarita

Pineapple Jalapeño Margarita

Prepration Time
  • 10 minutes
Total Time
  • 10 minutes
Orange Creamsicle Margarita

Orange Creamsicle Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Cherry Margarita

Italian Cherry Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Prepration Time
  • 25–30 minutes
Total Time
  • 35–40 minutes
Serving
  • 4–6 People

Ingradients

  • 1 tbsp olive oil (or water for oil-free version)
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 bunch kale (about 5 cups), washed and chopped
  • 4 cups vegetable broth (or chicken broth)
  • 1 can (14.5 oz) diced tomatoes (optional, for depth)
  • 1 can (15 oz) white beans (optional, for protein & texture)
  • 1 tsp dried thyme or rosemary (optional)
  • ½ tsp red pepper flakes (optional, for heat)
  • Salt and black pepper to taste
  • Juice of ½ lemon or apple cider vinegar (for brightness)
  • Fresh parsley or cilantro for garnish

Directions

Step 1: Sauté the Base

  • In a large pot, heat olive oil (or water) over medium heat.
  • Add onion and garlic; cook for 3–4 minutes until fragrant and softened.

Step 2: Add Broth & Herbs

  • Pour in vegetable broth and add thyme, red pepper flakes (if using), salt, and pepper.
  • Bring to a gentle simmer.

Step 3: Add Kale

  • Stir in chopped kale and cook for 10–15 minutes until tender but still vibrant.

Step 4: Add Optional Ingredients

  • Add diced tomatoes and white beans (drained and rinsed) if using. Simmer for another 10–15 minutes until flavors meld.

Step 5: Finish & Serve

  • Stir in a splash of lemon juice or vinegar for brightness.
  • Taste and adjust seasoning if needed.
  • Serve warm with a sprinkle of fresh herbs.

Pros:

  • Packed with Nutrients: Kale is rich in vitamins A, C, K, and antioxidants.
  • Low in Calories: A healthy soup that’s filling without being heavy.
  • High in Fiber: Supports digestion and gut health.
  • Easy & Affordable: Made with simple, budget-friendly ingredients.
  • Great for Detox & Immunity: Supports liver function and immune system health.

Cons:

  • May Be Too Mild for Some Palates: Lacks bold spice unless seasoned well.
  • May Cause Bloating: Kale and beans can cause gas in sensitive individuals.
  • High in Sodium (if using broth): Should be adjusted for heart-healthy diets.
  • Contains Oxalates (from kale): May be a concern for individuals with kidney issues.
  • Not Creamy or Rich: May not appeal to those who prefer hearty soups.

Suitable for Aged People?

Yes, this Simple and Delicious Kale Soup is generally suitable for aged individuals due to:

  • Soft Texture (when cooked well) , making it easy to chew and swallow.
  • Rich in Antioxidants & Vitamins , supporting immune and eye health.
  • Hydrating & Warming , ideal for seniors during cold weather or illness.
  • Fiber & Minerals , which support digestion and bone health.

However:

  • Heart Health Considerations: Should be enjoyed in moderation due to sodium content.
  • Digestive Sensitivity: Kale may cause discomfort in seniors with sensitive digestion.
  • Tooth Sensitivity: Should be served at a comfortable temperature for seniors with mouth ulcers or sensitivity.

Tip: Use low-sodium broth, add soft-cooked lentils or carrots, and blend part of the soup for a smoother texture.

Who Should Avoid This Recipe?

This recipe may not be suitable for:

  1. People with Kidney Issues: Due to oxalates in kale and potassium content.
  2. Those on Low-Fiber Diets: High in fiber and may cause discomfort.
  3. Individuals with Dysphagia: May need texture modification for safer eating.
  4. People with Oral Sensitivity or Ulcers: Acidic or fibrous texture may cause irritation.
  5. Allergy to Legumes (if using beans): Not safe for those allergic to beans.

Nutrition Facts (per serving)

Nutrient
Amount
% Daily Value
Calories
70
Total Fat
2g
3%
Saturated Fat
0.5g
3%
Cholesterol
0mg
0%
Sodium
450mg
20%
Total Carbohydrate
10g
4%
Dietary Fiber
3g
11%
Total Sugars
2g
Protein
4g
8%
Vitamin A
5000 IU
100%
Vitamin C
30mg
33%
Calcium
80mg
6%
Iron
1.5mg
8%
Potassium
300mg
9%