Tomato Kale Soup and Meal Planning

Tomato Kale Soup

What do you get when you have a big bag of kale to be used, a husband with a cold and a Dietitian wife trying to make him better? Homemade tomato kale soup!

I have been trying hard to work on my own recipes- as in no adaptations, no inspiration or guidance from cookbooks or the internet and ya know what? It’s not easy! Sometimes the recipes-in-progress take several tweaks or repeats until I get them right which makes blogging tough. It can be expensive and a long evolution so to all those food bloggers that post all (or mostly) original recipes, kudos to you! This soup however, I dreamed up on the way home from church and with my pre-chopped kale it took me about 20 minutes to from start to finish and it turned out lovely! Win!

Tomato Kale Soup

Nothing is better for a little cold like a healthy and spicy soup. The hubs and I both thought it was flavorful and satisfying. Now we will have tomato kale soup leftovers for a few days!

I am already eager to getting back to meal planning after taking a couple weeks off. The kids start soccer this week which means practices Monday and Wednesdays for both kids and since they practice at different times we’ll be on post for over 2 hours. On those days I really need to have my act together and have dinner ready because we won’t get home until after 6pm. Then my daughter adds to her schedule by starting dance one day in the afternoon so I am losing another afternoon of prep time. I am going to either prepare and cook dinner in the morning or plan for leftovers the night before or utilize the slow cooker.

Here is what I am planning for the week. I am missing one meal so if you have any favorite slow cooker recipes, please share in the comments!

Brisket Tacos, Slaw, Borracho Beans

Tomato Kale Soup (leftovers for kids), Crusty Bread

Turkey Burgers, Homemade fries, Salad

Crock Pot meal (still researching)

Appetizers for Dinner- Southwestern Egg rolls, Guacamole, Veggies

Fettuchini with Tomatoes and Mozzarella, Arugula Salad

Tomato Kale Soup

Tomato Kale Soup

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Yield: 6


  • 1 Tablespoon olive oil
  • 1 cup diced onion (~1/2 an onion)
  • 1/2 cup diced carrot
  • 3 garlic cloves, minced
  • 1/2 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
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon dried basil
  • black pepper
  • salt (optional)


  1. In a large pot on medium heat, add 1 tablespoon olive oil, diced carrots and onions. Saute for about 5 minutes.
  2. Add minced garlic and red pepper flakes and cook an additional 1-2 minutes.
  3. Add broth, crushed and diced tomatoes and bring to a boil. Reduce to simmer, add dried oregano and basil, season with black pepper and let simmer for ~5 minutes.
  4. Stir in chopped kale and continue to simmer for a couple minutes. season to taste with salt if needed. Serve.


To make this soup come together even faster, use pre-chopped kale that comes in a bag. Depending on the amount of sodium in your tomatoes, you may not need any salt.

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Question: Do you plan make-ahead meals for when your kids have activities? What’s your favorite slow cooker meal? What are you meal planning this week?

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  1. Well, you know I have a bit of an obsession with tomato soup…so I need this! Yum!

    Hubby is gone, so I am having a low key week.

    Sun: Grilled cheese (vegan) and strawberries. Not healthy, but total comfort.
    Mon: Cuban crock pot black beans, cilantro lime rice, grilled veggies, and avocados for us and Hokensons.
    Tues: Baked potatoes, grape tomatoes, and fruit.
    Wed: Leftover rice and bean bowls.
    Thurs: Vegan quesadillas (cheese for kids) with grilled peppers and avocado for me and berries.
    Fri: My big girl turns 11. CRAZY! Celebration dinner out :).
    Brittany Smith recently posted..Homemade Lara Bars and an Update.My Profile

  2. This looks delicious! I actually meal planned for the first time this week and will be using my crock pot for the first time this week too! I’m planning on making a vegetarian chili with sweet potatoes and a chicken and pasta soup.I just bought a ton of kale for salads so maybe I’ll also try to sneak in this soup too.
    Christine @ Love, Life, Surf recently posted..Let the training beginMy Profile

  3. You read my mind! I have a chickpea, tomato, kale soup on the menu for this week but this sounds equally fantastic. Next week!
    Angela @ Happy Fit Mama recently posted..Marathon Monday Week 2My Profile

  4. This looks awesome girl!
    Madeline @ Food Fitness and Family recently posted..Augusta Half Marathon 2013My Profile

  5. Maureen says:

    This looks so good!! If the weather cools down in CA next week, I’ll be making this!
    Maureen recently posted..Keep It TightMy Profile

  6. Sounds just like my house, minus the kale and homemade soup! I just made my first meal plan for all of February since we have been travelling half of the month. Hubby was sick all weekend & before that my son, so they have had soup, it was just out of a box :-) Your tomato kale soup looks delicious, & those brisket tacos sound super yummy too! Hope you have a healthy household soon :-)
    EA-The Spicy RD recently posted..Weekly Meal Plan & My Happy Things: Sun, Snow & Strawberry Season!My Profile

    • Melanie Flinn, MS, RD says:

      EA! You read my mind because I was just thinking that it’s been awhile since we chatted (online ;). I know you’ve been on the go. Hope the rest of you stay healthy too!

  7. This looks like my kind of soup–yum!
    Bree {Skinny Mommy} recently posted..5 Minute! Tequila Lime ShrimpMy Profile

  8. So So Sooooo healthy and tummy sooting! I LOVE this recipe! :D
    GiGi Eats Celebrities recently posted..MA! The Meatloaf… FACK!My Profile

  9. Viane says:

    The soup looks amazing!
    Viane recently posted..Diet to GoMy Profile

  10. Your soup looks SO good! My husband and I both have bad head colds and your soup would have been so nice to have for dinner! I’ll have to save it for another time!

    I just found your blog and I have enjoyed looking through your recipes and reading your posts. I am your newest follower!
    Melissa @ Fit ‘n’ Well Mommy recently posted..Weekend Recap (and being sick) + Two New Recipes!My Profile

  11. Tomato soup is my favorite comfort food! My son isn’t old enough for full on “meals” yet (and he doesn’t really have any activities haha), but when he is I’m sure there will be some planning involved.
    Presley @ Run Pretty recently posted..Weekend Recap: Races and FacesMy Profile

  12. Amy says:

    The soup looks delicious, Melanie! I’ll have to put it on my planning next week. Our afternoons/early evenings are also quite busy a couple days a week, so using the slow cooker and preparing dinner in the morning is so key!! Wish we were on the go together :) here is what’s cooking in my kitchen this week:

    Sunday: we had dinner at aloha salads in Kailua! we had Gabriella’s ONE year pics taken at Lanikai beach!
    Monday: your cola BBQ chicken (yum!), citrus green beans, and sweet potato fries
    Tuesday: summer veggie rice bowl with citrus shrimp
    Wed: BBQ chicken burrito wraps (with the leftover chicken!)
    Thurs: veggie soup and rosemary ciabatta rolls
    Fri: vegetable lasagna
    Sat: date night!

    • Melanie Flinn, MS, RD says:

      Oh I love to hear from you Amy! Great meal plan. Love the idea of doing wraps with the chicken. Where are you going for date night!? Jealous!

  13. Oh my, that’s a gorgeous looking soup. Look at that beautiful intense deep red color. Must taste delicious!
    Kammie @ Sensual Appeal recently posted..Starting out with Alternate Day Intermittent FastingMy Profile

  14. Bo says:

    That brings back memories. I haven’t made homemade tomato soup in years, and I’ve never put kale in it. What a great idea. I’m going to try this recipe next week. I do love tomato soup, especially a little chunky.
    Bo recently posted..Theta Brain Waves – Their Power and How They Can Work For YouMy Profile

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