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Kale and Vegetable Soup Recipe

A Reader Recipe: Roasted Vegetable and Kale Soup

FitSugar reader For the Love of Fiber has a healthy recipe to warm you up on a cold day. She shares it with us in our Healthy Recipe group in the Fit Community.

This soup is incredible on a crisp Fall day. The x-factor is the butternut squash and the roasting; something about that combo, plus the kale — let’s not forget that superstar — creates a savory combo that just melts in your mouth and leaves you warm and satisfied.

Learn how to make this soup after the break!

Ingredients (Use organic ingredients when possible.)
* = good source of fiber

  • 3 medium carrots, sliced ½ inch thick *
  • 2 large tomatoes, quartered *
  • 1 large onion, cut into 8 wedges *
  • ½ small butternut squash, cut into ½ inch thick chunks *
  • 6 garlic cloves, peeled
  • 1 tbsp. extra virgin olive oil
  • Celtic sea salt and pepper
  • 8 cups low-sodium vegetable broth
  • 4 cups kale, finely chopped *
  • 3 large sprigs of fresh thyme
  • 1 bay leaf
  • 2 cups chickpeas (garbanzo beans) *

1. Preheat oven to 400 degrees. Brush baking sheet with extra virgin olive oil. Arrange carrots, squash, tomatoes, onion, and garlic on sheet. Drizzle with more olive oil. Sprinkle with salt and pepper; toss to coat. Roast vegetables until they are brown and tender, stirring occasionally, about 45 minutes.


2. Place garlic cloves in food processor. Add tomatoes and onion; puree until almost smooth. Pour ½ cup broth onto the baking sheet; scrape up any browned bits. Transfer broth and vegetable puree to large pot. Add 7 ½ cups broth, kale, thyme and bay leaf to pot. Bring to boil. Reduce heat. Simmer uncovered until kale is tender, about 30 minutes.

3.  Add carrots, beans, and squash to soup. Simmer eight minutes to blend flavors, adding more broth to thin soup if necessary.  Season with Celtic sea salt and pepper. Discard thyme sprigs and bay leaf.

For this and other fiberlicious recipes, visit For the Love of Fiber.

Nutrition Facts

Serving Size: 1/6 of recipe

  • Calories: 212
  • Total Fat: 4 g
  • Saturated Fat: 2 g
  • Cholesterol: 66 mg
  • Sodium: 600 mg
  • Total Carbohydrate: 41 g
  • Dietary Fiber: 7 g
  • Sugars: 8 g
  • Protein: 7 g

Yield: six servings
Prep time: 20 min
Cook time: 1 hour and 15 min

Visit For the Love of Fiber's blog for more of her recipes, and check out the Healthy Recipe group in our community for even more healthy ideas!

Msshibani Msshibani 5 years
Soo delicious! I make it all the time and have shared with my friends and family who love it too. I sometimes swap the kale for collard greens.
TheIronYou TheIronYou 5 years
Gonna try this tonight as I have tons of kale and squash in the fridge! Peace Mike
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