Tuscan Kale Soup
A flavorful vegan Tuscan kale soup with orzo pasta, fire-roasted tomatoes, and aromatic herbs. This fiber-rich, plant-based meal is low in calories, quick to prepare, and perfect for healthy weeknight dinners or meal prep.
Equipment
- 1 large soup pot
Ingredients
- 1 tbsp olive oil
- 1 medium onion chopped
- 3 celery ribs chopped
- 3 medium carrots chopped
- 1 tsp salt
- 1 tsp dried oregano
- 1 tsp dried basil
- ¼ tsp crushed red pepper flakes adjust to taste
- 1 15 oz can fire-roasted tomatoes (or regular tomatoes)
- 4 cups low-sodium vegetable broth
- 2 cups water
- ¾ cup orzo pasta
- 4 cups chopped kale
- 1 tbsp fresh lemon juice
Instructions
- Prepare the Vegetables: Wash all fresh vegetables thoroughly under cold running water to remove any dirt or impurities. Peel the onion and chop it finely to ensure even cooking. Trim the ends of the celery ribs and slice them into small, uniform pieces. Peel and chop the carrots into small cubes or thin rounds so they blend seamlessly into the soup. Wash the kale thoroughly, remove the tough stems, and cut the leaves into thin ribbons. Set all prepared ingredients aside in separate bowls for easy access during cooking.
- Sauté the Aromatics: Place a large soup pot over medium heat and add the olive oil. Allow the oil to heat for about 1–2 minutes until it shimmers lightly. Add the chopped onion first, stirring frequently so it softens without browning, releasing its natural sweetness. Next, add the chopped celery and carrots. Sprinkle in the salt, dried oregano, dried basil, and crushed red pepper flakes. Stir continuously for about 8–10 minutes until the vegetables soften and the herbs release their aroma. This step creates a flavorful base for the soup.
- Add the Tomatoes and Liquids: Once the vegetables are softened, open the can of fire-roasted tomatoes and add them to the pot along with their juices. This adds a rich, smoky flavor to the soup. Pour in the vegetable broth and water, stirring gently to combine all ingredients. Turn the heat to medium-high and bring the mixture to a gentle boil. This process helps to develop the flavors and prepare the broth for the pasta and kale.
- Cook the Orzo Pasta: Once the broth is boiling, add the orzo pasta to the pot. Stir well to ensure the pasta is evenly distributed and doesn’t stick together. Reduce the heat to medium so the soup maintains a gentle simmer. Cook uncovered for approximately 12 minutes, stirring occasionally, until the orzo is tender but still slightly firm to the bite (al dente). Cooking the pasta in the soup allows it to absorb the delicious broth flavors.
- Wilt the Kale: After the orzo is cooked, add the chopped kale to the soup. Stir thoroughly to incorporate the kale evenly into the hot broth. Allow the kale to cook for about 3–5 minutes until it wilts and softens, turning a vibrant green. This step adds not only beautiful color but also nutrients, fiber, and texture to the soup. Taste the soup and adjust seasoning with additional salt, herbs, or red pepper flakes if desired.
- Add the Finishing Touch: Remove the soup pot from the heat and stir in fresh lemon juice. The acidity from the lemon brightens the flavors and gives the soup a fresh, vibrant finish. Let the soup rest for a couple of minutes before serving to allow the flavors to meld together.
- Serve and Enjoy: Ladle the Tuscan kale soup into bowls, making sure each serving has a generous portion of vegetables, orzo, and broth. Serve hot with a side of crusty bread or a light salad for a wholesome meal. Store leftovers in airtight containers and refrigerate for up to 3 days or freeze for up to 1 month.
Notes
- Use fresh, crisp kale for the best texture and flavor.
- Fire-roasted tomatoes add a smoky depth — substitute with roasted fresh tomatoes if unavailable.
- Low-sodium vegetable broth allows better control of seasoning.
- Adjust herbs and crushed red pepper flakes to taste for personalized flavor.
- Lemon juice added at the end brightens the soup and enhances its freshness.
- This soup is naturally vegan, nutrient-rich, and high in fiber.
- Perfect for meal prep — flavors improve after resting overnight.
- Leftovers can be stored in the refrigerator for up to 3 days or frozen for up to 1 month.
