Vegan Kale Soup – La Montanita Kale Stew

Vegan Kale Soup – La Montanita Kale Stew

This vegan kale soup is a healthy and hearty soup filled with veggies and protein.
Years ago, when I lived in Albuquerque New Mexico, I shopped at La Montanita Co-op. They had a small deli where you could get vegan sandwiches, salads, and soups. My favorite thing there with the Kale Stew! This is my copycat version of the La Montanita Co-op’s Kale Stew.

This vegan kale soup recipe is a healthy and hearty soup filled with veggies and protein. thehiddenveggies.com

Does Kale work well in soup?

Kale is delicious in soups! It holds its texture well and doesn’t get soggy or slimy like spinach can. I pack a ton of kale into this recipe, and surprisingly both of my kids love it.

Kale that has been massaged befor putting into the vegan kale soup.

How do I make Kale soup?

Start off by sautéing an onion in a little olive oil and sprinkle it with salt. After the onions release their sweetness, then add 10 cups of broth, carrots, and herbs.

How do I rehydrate the TVP for this soup?

In a separate frying pan, sauté sliced mushrooms in a little vegan butter until they release their juices, then add some Bragg’s Liquid Aminos and TVP to soak up the mushroom broth. This gives the TVP a ground beef type flavor.

Sautéing the mushrooms for vegan kale soup.
Add the mushrooms and TVP into the soup that has been simmering. The TVP will soak up more flavor from this broth.  (You can also use Butler Soy Crumbles instead of TVP or if you need a soy free soup, use Beyond meat beefy crumbles).

Adding the TVP to mushrooms for the vegan kale soup.
How do I make kale taste great in soup?

The secret to delicious kale is giving it a little massage before you add it to the soup. I know that this sounds like a high maintenance vegetable, but the flavor and texture that you get as a result is worth it. My oldest son wouldn’t eat kale until I stated massaging it before cooking, and now it’s one of his favorite vegetables!

Adding the massaged kale into the vegan kale soup.

To massage your kale, simply drizzle a little olive oil over it and give it a sprinkle of salt, then use your hands to rub and squeeze it until it turns a dark green color.
Once you have given your kale a good massage, throw it into the pot and let it simmer for about 10 minutes until it is tender.

5 from 1 vote
This vegan kale soup recipe is a healthy and hearty soup filled with veggies and protein. thehiddenveggies.com
VEGAN KALE SOUP - LA MONTANITA KALE STEW
Prep Time
15 mins
Cook Time
25 mins
Total Time
40 mins
 

A hearty vegan and gluten free soup packed with veggies, TVP, and kale.

Course: Soup
Cuisine: American, gluten free, vegan
Servings: 8
Calories: 190 kcal
Author: Monica | The Hidden Veggies
Ingredients
  • 1 large onion peeled and diced
  • 2 tbsp olive oil (devided)
  • 2 medium carrots peeled and chopped
  • 10 cups vegtable broth or water
  • 2 tbsp bavarian herb mix or Italian herb mix
  • 3 tbsp vegan butter (My homemade or Earth Balance)
  • 1 lbs crimini mushrooms sliced
  • 3 tbsp Bragg's liquid Aminos (soy sauce or coconut aminos)
  • 1 1/2 cups TVP (or soy crumbs or Beyoned Meat crumbles)
  • 6 cups chopped kale
  • salt to taste
Instructions
  1.  In a large soup pot, sauté a diced onion in 1 tbsp olive oil and sprinkle it with salt. 

  2. After the onions release its sweetness, then add 10 cups of broth, carrots, and herbs.

  3. Allow the onions, carrots, and herbs to simmer in the broth while you sauté the mushrooms and TVP.

  4. In a separate frying pan, sauté sliced mushrooms in vegan butter until they release their juices, then add some Bragg’s Liquid Aminos to the mushrooms.  Immediately add the TVP to soak up the mushroom broth and give it a stir.

  5. Once the TVP has soaked up the mushroom broth, put the mushrooms and TVP into the soup that has been simmering.

  6. Wash and rip kale into small pieces removing the hard section of the stem and place in a mixing bowl.

  7. Drizzle kale with about 1 tbsp of olive oil and a sprinkle of salt. Then use your hands to massage until it turns bright green.

  8. Add the kale to the soup and stir well.

  9. Let it simmer for about 10 more minutes until kale is tender.

Recipe Notes
  • If you don't have vegetable broth, you can use water and just add more salt to the soup.
  • If you do not have Penzey's Bavarian spice mix, you can use any of your favorite herb mixes.  Italian seasoning mix or herbs de providence also work well. 
  • If you want a less processed soy, you can use Butler soy crumbs or make it soy free by using Beyond Meat beefy crumbles.
  • To make it soy free you will also have to exchange the Bragg's Liquid Aminos with coconut aminos.
Nutrition Facts
VEGAN KALE SOUP - LA MONTANITA KALE STEW
Amount Per Serving
Calories 190 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Sodium 1604mg 67%
Potassium 592mg 17%
Total Carbohydrates 19g 6%
Dietary Fiber 4g 16%
Sugars 7g
Protein 13g 26%
Vitamin A 168.3%
Vitamin C 75.9%
Calcium 17.1%
Iron 18.8%
* Percent Daily Values are based on a 2000 calorie diet.

Enjoy!

This vegan kale soup is a healthy and hearty soup filled with veggies and protein. thehiddenveggies.com

Pin the vegan kale soup recipe for later:

This vegan kale soup is a healthy and hearty soup filled with veggies and protein. thehiddenveggies.com

Love kale in your soups?

This vegan gluten free minestrone soup with kale is delicious!

This hearty vegan and gluten free minestrone soup is a delicious blend of flavors that leaves you wanting bowl after bowl. Luckily, it is packed with veggies, so you can eat and eat guilt free! Plant based, with no processed ingredients only whole foods make up this amazing soup! thehiddenveggies.com




4 thoughts on “Vegan Kale Soup – La Montanita Kale Stew”

    • Hi Iena, I think it would be good if you used a very firm tofu and pressed as much water out of it as you can and then crumble it. You may need to add a little salt to the tofu too because it will not absorb the flavor of the broth like TVP will do. Maybe reduce the broth by a cup too since you won’t have TVP to absorb the liquid. I hope you enjoy it!

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