Kale and Kumera Vegetable Soup

Posted by Elizabeth McNeil on



It may be September but the way the weather is going a hearty soup is still a great choice.  We have been enjoying this one regularly in the office, heated up for lunch.  


What is good about this soup?:


Kale is a member of the cabbage family and is a star food for cancer prevention, it is high in glucosinolate, which can help the body metabolise oestrogen , reducing the risk of breast and ovarian cancers. It is also a good source of vitamins C, A and K for bone and blood health. Carrots contain betacarotene which the body converts to vitamin A to support thyroid function, controls metabolism, supports a healthy immune system.  Beans are a good source of protein, essential to repair the body and nourish your immune system, and the fibre content helps to delay glucose absorption helping to keep blood sugar levels more stable, as well as supporting healthy digestion and colon health.  Tomatoes are a great source of vitamin B6, C, K, beta-carotene, potassium and manganese and the lycopene in tomatoes has been linked to lower rates of heart disease and cancer.


And apart from all of the above it is a budget friendly recipe to nourish. Once made this can last for days in the fridge for a quick lunch or dinner, just top the warmed soup with a little pesto and grated parmesan 


1 onion, finely chopped

2 tbsp olive oil

1 clove garlic, smashed

1 carrot chopped

2 sticks celery, sliced

800g ripe tomatoes, chopped

500g chopped Kale (you can substitute Tuscan cabbage)

350g chopped kumera, with skin on

500ml water

250g cooked borlotti beans

100g baby spinach

1 bunch of parsley chopped

Parmesan and pesto to serve


Saute onions, garlic, carrot and celery for 3 minutes in a little olive oil until softened.

Wash and roughly chop the leaves of the Kale. Add them to the pot with the Kumera.

Add tomatoes and water (you may need to add a little extra just to cover the vegetables) cover and bring to the boil

Reduce the heat, simmer for 30 mins until this and stew like.

Add beans and simmer for another 10 minutes

Fold through parsley and baby spinach, season with a generous amount of black pepper an a little sea salt

Serve in bowls topped with the pesto and parmesan.



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