Recipe revamp: Vegetable soup
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.
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
- 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
- In a large pot, heat the olive oil over medium heat.
- Add the chopped onions and minced garlic.
- Stirring often, sauté for about 6 minutes or until the onions are tender.
- 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.
- When the onions are tender, add the mushrooms and pepper to the mixture, and continue cooking for another 4 or 5 minutes.
- 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.
- Add the diced tomatoes to the garlic-mushroom mixture. Sauté for a few minutes until the tomatoes start to break down.
- 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.
- Reduce the heat, and simmer the soup until the pasta is cooked to al dente.
- Mix in the chopped kale and thyme.
- Remove from heat, and let the kale wilt before serving.
- Top with chopped Italian parsley and grated Asiago cheese, if desired.
- Serve with focaccia or Italian bread.
Learn how to make soup stocks from scratch >>
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.