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Recipe revamp: Vegetable soup

Superfood soup

From SheKnows Canada
Homemade soup is a great way to add nutrients to your diet, but our revamped vegetable soup takes that a step further with this delicious kale and tomato pasta soup that's packed full of antioxidants and anti-cancer foods.

Vegetable soup revamp | Sheknows.ca - final product

Superfoods such as tomatoes, kale, mushrooms and garlic will help keep you on the road of good health with their nutritional, antioxidant and even potential cancer-fighting properties. Mix them all together with a good dose of heart-healthy olive oil, herbs, soup stock and pasta, and you have our tasty, soul-satisfying kale and tomato pasta soup.

Kale and tomato pasta soup

Serving size 4 to 6 

Ingredients:

  • 3 tablespoons extra-virgin olive oil
  • 1/2 a white onion, finely chopped
  • 6 garlic cloves, finely minced with 1 teaspoon kosher salt
  • 1-1/2 packed cup sliced white button or cremini mushrooms, stems removed
  • 1/2 teaspoon freshly ground pepper
  • 1 pound ripe cocktail or Roma tomatoes
  • 4 cups vegetable or chicken stock
  • 1 (350-gram) package of fresh cheese-filled tortellini
  • 1 teaspoon dry Italian seasoning blend
  • 1 teaspoon fresh rosemary leaves, finely minced
  • 4 cups loose-packed, rough-chopped lacinato (Tuscan) kale
  • 1 teaspoon fresh thyme leaves, finely chopped

Vegetable soup revamp | Sheknows.ca - first steps

Directions:

  1. In a large pot, heat the olive oil over medium heat.
  2. Add the chopped onions and minced garlic.
  3. Stirring often, sauté for about 6 minutes or until the onions are tender.
  4. Meanwhile, heat another pot of water, and cook the tortellini per the package directions, except cook the pasta for only about 3/4 of the recommended time, and then drain.
  5. When the onions are tender, add the mushrooms and pepper to the mixture, and continue cooking for another 4 or 5 minutes.
  6. Cut the tomatoes in half lengthwise, and use a grapefruit spoon or serrated knife to scoop out the seeds and pulp. Dice or slice the tomato shells into smaller pieces.
  7. Add the diced tomatoes to the garlic-mushroom mixture. Sauté for a few minutes until the tomatoes start to break down.
  8. Pour in the stock, and turn the heat up to medium-high. Add the Italian seasoning blend and rosemary. Add the tortellini, and bring to a boil.
  9. Reduce the heat, and simmer the soup until the pasta is cooked to al dente.
  10. Mix in the chopped kale and thyme.
  11. Remove from heat, and let the kale wilt before serving.
  12. Top with chopped Italian parsley and grated Asiago cheese, if desired.
  13. Serve with focaccia or Italian bread.

Vegetable soup revamp | Sheknows.ca - final steps

Learn how to make soup stocks from scratch >>

Quick tip

While tortellini adds a nice flavour and texture to this soup, you can easily make this a lighter, low-cal meal by leaving it out. Or you can replace the pasta with a can of white cannellini beans, which will add protein and fibre to the dish.

More soup recipes

Chicken soup with a twist
Hearty vegetable barley soup
Creamy homemade mushroom soup

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