• prep: 10 min
  • cook: 15 min
  • total: 25 min
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  • servings:
  • Ingredients

    • 1 Tablespoon olive oil
    • 1 cup diced onion (~1/2 an onion)
    • ½ cup diced carrot
    • 3 garlic cloves, minced
    • ½ teaspoon red pepper flakes
    • 4 cups chicken or vegetable broth (for vegan option)
    • 1 (28 ounce) can crushed tomatoes
    • 1 (14.5 ounce) can diced tomatoes with basil, oregano & garlic flavor
    • 10 cups chopped kale
    • ¼ teaspoon dried oregano
    • ¼ teaspoon dried basil
    • black pepper
    • salt (optional)

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 249 % Daily Value *
    • Total Fat: 2 g 3.59%
    • Saturated Fat: 0 g 1.67%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 1065 mg 44.38%
    • Calcium: 38 mg 3.79%
    • Potassium: 69 mg 1.97%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 3.54%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 55 g %
    • Dietary Fiber: 3 g 10.36%
    • Sugar: 48 g
    • Protein: 2 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 6.62%
    • Vitamin C 22.79%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs3
    • Exchange - Starch0
    • Exchange - Vegetables2
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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