Tofu and Kale Soup

  • Preparation 25 MIN
    Cooking 30 MIN
  • Servings 4
  • Freezes



  1. In a large saucepan over medium heat, soften the white of the onions and the garlic in the oil with the kale stalks, ginger and sambal oelek. Season with salt and pepper.
  2. Add the carrots, broth, vinegar and fish sauce. Bring to a boil and simmer over low heat for 20 minutes or until the carrots are tender.
  3. Add the kale leaves and noodles. Cook for 4 to 5 minutes or until tender. Off the heat, stir in the tofu, cilantro and the green part of the onions. Adjust the seasoning. Serve with lime wedges, if desired.


Kale is a cabbage with curly leaves and long stems. You can eat it raw or cooked in a stir-fry or soup. Alternatively, you can replace it with fresh spinach.

Healthy Pick

Recipes with the \"Healthy Pick\" stamp have been evaluated by a registered dietitian member of the Ordre professionnel des diététistes du Québec.

Nutrition Facts

For 1 serving

With no-salt added homemade or commercial broth

Content % Daily Value
Calories 350  
Total Fat 18 g  
Saturated Fat 2 g  
Sodium (salt) 990 mg  
Carbohydrates 34 g  
Fibre 4 g  
Protein 28 g