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Chunky kale soup with tofu noodles

Here is another healthy soup to add some variety to your nutritional intake.


  • 2 tsp (10 mL) canola or extra virgin olive oil
  • 2 small onions, chopped
  • 1 each carrot and stalk celery, chopped
  • 3 cloves garlic, minced
  • 1 1/2 tsp (7 mL) dried thyme leaves
  • 1/4 tsp (1 mL) hot pepper flakes
  • 2 yellow fleshed potatoes (about 12 oz/375 g), peeled and chopped
  • 1 container (5 oz/142 g) baby kale or kale blend
  • 6 cups (1.5 L) no salt added beef broth
  • 1 pkg (226 g) tofu spaghetti shaped noodles, drained
  • 2 tbsp (30 mL) grated Parmesan cheese (optional)


  • In a soup pot, heat oil over medium heat and cook onions, carrot, celery, garlic, thyme and hot pepper flakes for about 5 minutes or until softened.
  • Add potatoes, kale and broth. Bring to boil.
  • Rinse tofu noodles well under hot water and drain; add to pot. Reduce heat; cover and simmer for about 10 minutes or until potatoes are tender when pierced with fork.
  • Ladle into soup bowls and sprinkle with cheese, if using.


  • Look for tofu spaghetti shaped noodles where you find other tofu products in stores. If it is unavailable, you can substitute 1/2 a 350 g pkg of extra firm tofu diced.

Nutritional information

Per serving (1 of 6)
Calories 110
Protein 4 g
Sodium 115 mg
Potassium 520 mg
Total fat 2 g
Saturated fat 0.3 g
Cholesterol 0 mg
Carbohydrates 17 g
Fiber 3 g
Sugars 4 g
Added sugars 0 g

This recipe can be found, along with many others at the Heart and Stroke Foundation website.