Prep Time:20 minsTotal Time:20 minsServings:6Yield:6 servings, about 2 cups eachJump to Nutrition Facts
Prep Time:20 minsTotal Time:20 minsServings:6Yield:6 servings, about 2 cups each
Prep Time:20 mins
Prep Time:
20 mins
Total Time:20 mins
Total Time:
Servings:6
Servings:
6
Yield:6 servings, about 2 cups each
Yield:
6 servings, about 2 cups each
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients2buncheskale½cupfreshly grated Parmesan cheese⅓cupextra-virgin olive oil¼cuplemon juice3large clovesgarlic, minced1tablespoonreduced-sodium soy sauce1minced anchovy fillet or1/2teaspoonanchovy paste (optional)½teaspoonfreshly ground pepper¼teaspoonsalt
Cook Mode(Keep screen awake)
Ingredients
2buncheskale
½cupfreshly grated Parmesan cheese
⅓cupextra-virgin olive oil
¼cuplemon juice
3large clovesgarlic, minced
1tablespoonreduced-sodium soy sauce
1minced anchovy fillet or1/2teaspoonanchovy paste (optional)
½teaspoonfreshly ground pepper
¼teaspoonsalt
Directions
Equipment
Large bowl
Frequently Asked Questions
As a leafy-green cruciferous veggie,kale offers a ton of nutritionand health benefits. Packed with vitamins A, C and K, as well as antioxidants, kale has been associated with supporting a healthy heart, vision, bones and immunity. The types of antioxidants in kale have been linked with cancer prevention.
Due to the soy sauce, as is, this recipe is not gluten-free. However, you canreplace the soy saucewith a gluten-free alternative, including tamari, coconut aminos and Bragg Liquid Aminos. People with celiac disease or gluten sensitivity should use soy sauces that are labeled “gluten-free,” as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.
We use curly kale for this recipe, but any type of kale will work. Curly kale is the most common type of kale. It has hearty, curly leaves with woody and fibrous stems. Tuscan kale (also called lacinato or dinosaur kale) is another common type of kale. The stems on the Tuscan variety are also woody and fibrous, but the leaves are flatter than curly kale. Learn about thehealth benefits of kale.
Yes. In a large bowl, submerge kale in cold water and wash off any sand and grit. Hold onto the stems and pull off the leaves. Alternatively, you can slice along each side of the stem with a knife. Tear or chop the leaves into small pieces and place them in a large bowl.
Originally appeared: EatingWell Soups Special Issue April 2016; updated November 2022
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Nutrition Facts(per serving)183Calories15gFat9gCarbs5gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
Carrie Myers, M.S.
andJan Valdez
Jan Valdez
