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    Hungry Healthy Happy » Recipes » Soup

    Kale Soup

    Published: Sep 29, 2021 by Dannii · This post may contain affiliate links · 15 Comments

    130 shares
    • 92
    Jump to Recipe
    Diet: Gluten Free / Vegetarian

    A delicious, vibrant and healthy soup, just 7 ingredients go in to this Kale Soup. Less than 20 minutes to cook, this is a great way to have an iron boost and get more kale in your diet. Think you don't like kale? This soup will change your mind! Gluten free and vegetarian, it is just 300 calories for a huge filling portion.

    A bowl of kale soup with a swirl of oil and some pine nuts on top.

    We could all do with some more greens in our diet, right? This kale soup is not only super nutritious (hello iron packed kale), but it is smooth, creamy and delicious. Even family members that apparently "don't like kale", loved this soup.

    This low in fat soup is really hearty and filling, as the kale is blended with potatoes to bulk it out. It's definitely the kind of soup you need on a cold winter day, when you need a vegetable boost. Even better, is it is quick and easy to make too. Homemade soup doesn't have to be complicated!

    Looking for more ways to get some kale in your diet? Why not try our Kale Smoothie, Air Fryer Kale, Kale Crisps (such a delicious salty snack) or Kale, Watermelon and Feta Salad?

    Jump to:
    • Why you will love it
    • Ingredients needed
    • Step by step
    • Health benefits of kale
    • Variations
    • What to serve with kale soup
    • Frequently Asked Questions
    • Extra tips
    • More vegetarian soup recipes
    • Recipe
    • Feedback

    Why you will love it

    • Quick and easy - This kale soup is so simple to make. Just dump it all in the pan and let it cook away before blending. It only takes 20 minutes too.
    • A delicious way to eat kale - Not sure what to do with kale? This is a great place to start, as it's all blended up so it's nice and creamy. Probably the tastiest way to eat kale.
    • Healthy - This is super nutritious, but also low in calories and fat.
    • Filling - When you hear nutritious and low in calories you probably think it won't be filling. But this really is, as it's packed with potatoes too.

    Ingredients needed

    All the ingredients needed for this recipe with text overlay labels.
    • Oil - We used olive oil to cook everything in.
    • Onion and celery - This is the base of the soup and gives it a really lovely flavour. Save yourself some time and use frozen onion instead.
    • Potato - This is what makes the soup really filling. You can use any type of white potato, which makes it a budget friendly soup.
    • Garlic - Just a little bit adds a lot of flavour. Fresh is always best, however you could use frozen garlic of crushed garlic in a tube if you prefer.
    • Kale - The star of the soup. We used curly green kale.
    • Stock - Try to use the best quality stock you can, as you really will be able to taste the difference. We used vegetable stock to keep this vegetarian, but you could use chicken stock which you have a richer flavour.
    • Milk - This makes the soup lovely and creamy. You could leave it out though if you prefer.
    • Salt and Pepper

    A full ingredients list with measurements is in the recipe card below.

    Step by step

    One: Heat the oil in a large pan and add the potato, onion, garlic and celery. Sauté until softened - about 4 minutes.

    Two shot collage of potato, celery and onion cooking in a large pan.

    Two: Add the kale and stock. Simmer for 15 minutes.

    Three shot collage of kale added to the pan, then stock added, then all cooked.

    Three: Blend until smooth. Add the milk and salt and pepper and stir in.

    Three shot collage of the soup blended, then milk added, then mixed together.

    Health benefits of kale

    Kale might just be one of the most nutrient dense foods on the planet, which is why it is often referred to as a "superfood". A member of the cabbage family, kale is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts.

    There are many different types of kale. The leaves can be green or purple, and have either a smooth or curly shape - we used green curly kale in this recipe, which is what gives it the vibrant green colour. If you used a mixture of purple and green, you might get more of a brown colour.

    Kale is a great source of vitamins A, B6, C and K (one of the best sources there is), as well as manganese, iron and calcium. Not only is it nutrient dense, but it is low in calories and fat too. Kale, like other leafy greens such as spinach, is very high in antioxidants. Antioxidants are substances that help counteract oxidative damage by free radicals in the body. Oxidative damage is believed to be among the leading drivers of ageing and many diseases, including cancer.

    Variations

    This soup is pretty simple, and that's how we like it. There isn't a whole lot of room to change things around, as there are minimal ingredients. However, you could swap half the kale for spinach. 

    You could also serve some grated parmesan on top, which would add some extra creaminess when stirred in. You can swap the white potatoes for sweet potatoes, but that would really change the colour.

    Pine nuts and oil drizzled on top of kale soup.

    What to serve with kale soup

    To give the kale soup a bit of texture, you could serve it with some crunchy croutons on top. We make our own easy croutons by chopping up some bread in to squares and drizzling over a little olive oil and a sprinkle of garlic granules and dried herbs. Put them in the oven for about 5 minutes to crisp up. Perfect for adding to soups and salads.

    You could keep it simple and serve the soup with some French bread fresh from the oven. Garlic bread is also great to dip in it, and that is a favourite with our kids.

    You can't beat homemade bread, so why not serve this kale soup with our Garlic and Rosemary Focaccia, Easy Bagels or Easy White Bread.

    A spoon scooping soup out of a bowl.

    Frequently Asked Questions

    Why is my kale soup not very green?

    The colour of the soup will depend on using the right amount of kale, and also how fresh it is. The fresher the kale, the more vibrant the colour will be.

    How to make vegan kale soup

    To make this soup vegan, just swap the milk for a dairy free version like almond milk. Coconut milk would work too, but it would give it a coconut flavour.

    Is kale soup gluten free?

    As long as you make sure that the stock is gluten free and there is no cross contamination, then this is a delicious gluten free soup.

    Can you make kale soup in advance?

    Yes, you can make this in advance and then leave it to cool in the pan, cover and refrigerate the whole pan. Then, when you want to serve it you can put the whole pan (uncovered) on the hob and heat it through.

    How to store kale soup

    If you have leftovers of this soup, it will store in an air tight container in the fridge for up to 2 days.

    Can you freeze kale soup?

    Yes, this soup freezes really well. We usually make a double portion and either save some for the kids or we wait until it has cooled, put in freezer bags and then lay it flat in the freezer. To defrost, simple take out of the freezer and leave to defrost thoroughly. You can then heat it through in a pan.

    Why is my soup too thick/thin?

    If your soup is too thick, then you may have cooked it at too high a temperature. Simply add a little more stock until it is the desired consistency. Equally, if it is too thin that you might not have had the heat high enough. Let it simmer a little longer to thicken up. Adding the milk should help to thicken it up too.

    heart icon

    Extra tips

    • We have used vegetarian stock to keep this soup vegetarian, however you could swap it for a really good quality chicken stock to give it a richer flavour.
    • If you are making this for your children, then use a low salt stock and don't season the whole soup, just do individual bowls if wanted.
    • If you want to make this look more presentable, then you can reserve some of the sautéed kale and then serve them on top of the soup with herbs.
    • You don't have to add the milk, as the potatoes as really creamy. However we feel it gives it something a little bit special.
    • If you are using a jug blender to blend this soup, then wait until it has cooled first as you could crack the jug if it is too hot.
    • Make this soup more indulgent by sprinkling some cooked chopped bacon on top.

    More vegetarian soup recipes

    • Slow Cooker Vegetable Soup in a bowl with a spoon.
      Slow Cooker Vegetable Soup
    • A bowl of carrot and coriander soup topped with cream, coriander leaves and chilli flakes.
      Carrot and Coriander Soup
    • A bowl of orzo soup next to a checkered towel.
      One Pot Orzo Soup
    • Watercress soup in a large round bowl.
      Watercress Soup

    If you’ve tried this kale soup recipe, let us know how you got on in the comments below.
    Tag us in your creations on Instagram @hungryhealthyhappy - Use the hashtag #hungryhealthyhappy too.

    Recipe

    A bowl of kale soup next to some buttered bread.

    Kale Soup

    By: Dannii
    Just 7 ingredients go in to this Kale Soup. Less than 20 minutes to cook, gluten free, vegetarian and just 300 calories. What are you waiting for?
    A circular logo saying GF.
    Gluten Free
    An illustration of a v-shaped plant.
    Vegetarian
    4.89 from 27 votes
    Pin Print Save recipe Recipe saved!
    Course: Appetizer, Lunch
    Cuisine: British
    Prep: 5 minutes mins
    Cook: 19 minutes mins
    Total: 24 minutes mins
    Servings: 2 servings
    Calories: 300kcal
    Allergens:
    An illustration of a bunch of celery.
    Celery
    An illustration of a carton of milk.
    Dairy
    Prevent your screen from going dark

    Ingredients

    • 1 tablespoon Olive oil
    • 1 Onion - diced
    • 1 rib Celery - diced
    • 350 g (12 oz) Potato - diced
    • 2 Garlic clove - crushed
    • 200 g (7 oz) Kale
    • 750 ml (3 cups) Vegetable stock
    • 125 ml (0.5 cups) Whole milk
    • 1 pinch Sea salt and black pepper

    Instructions

    • Heat 1 tablespoon Olive oil in a large pan and add 350 g Potato, 1 Onion, 2 Garlic clove and 1 rib Celery. Sauté until softened - about 4 minutes.
    • Add 200 g Kale and 750 ml Vegetable stock. Simmer for 15 minutes.
    • Blend until smooth. Add 125 ml Whole milk and 1 pinch Sea salt and black pepper and stir in.

    Notes

    • We have used vegetarian stock to keep this soup vegetarian, however you could swap it for a really good quality chicken stock to give it a richer flavour.
    • If you are making this for your children, then use a low salt stock and don't season the whole soup, just do individual bowls if wanted
    • If you want to make this look more presentable, then you can reserve some of the sautéed kale and then serve them on top of the soup with herbs.
    • You don't have to add the milk, as the potatoes as really creamy. However we feel it gives it something a little bit special.
    • If you are using a jug blender to blend this soup, then wait until it has cooled first as you could crack the jug if it is too hot.
    • Make this soup more indulgent by sprinkling some cooked chopped bacon on top.

    Nutritional Information

    Serving: 1portion | Calories: 300kcal | Carbohydrates: 49g | Protein: 11g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Cholesterol: 6mg | Sodium: 1594mg | Potassium: 1455mg | Fiber: 5g | Sugar: 10g | Vitamin A: 10985IU | Vitamin C: 160mg | Calcium: 268mg | Iron: 3mg
    DisclaimerThe nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but we have endeavoured to be as accurate as possible.

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    Reader Interactions

    Comments

    1. Lisa Huff

      October 05, 2021 at 8:11 pm

      5 stars
      Healthy soup in 20 minutes? I'm in! I'm always looking for ways to eat more green veggies.

      Reply
    2. Ashley F.

      September 30, 2021 at 5:51 pm

      5 stars
      This was such a creamy and hearty soup! Just perfect! Comes together quickly too!

      Reply
    3. Mindee Taylor

      September 30, 2021 at 5:32 pm

      5 stars
      Loved this healthy soup! Ate half and froze the other half for later!

      Reply
    4. Andrea

      September 30, 2021 at 5:31 pm

      5 stars
      MY kind of soup. Vibrant colors, lots of flavor and good for you.

      Reply
    5. GUSTAVO DE OBALDIA

      September 30, 2021 at 4:25 pm

      5 stars
      I am such a heavy kale consumer, but I never thought of making a soup with it! This sounds delicious! I'll definitely give this a try; I am sure it is a good as all the recipes you share with us!

      Reply
    6. Claudia Lamascolo

      September 30, 2021 at 4:22 pm

      5 stars
      I have never had kale but this convinced me to give it a go

      Reply
    7. Elaine Benoit

      September 30, 2021 at 2:41 pm

      5 stars
      My friend knows I adore Kale and she sent me your recipe. I made it last night and man, oh, man it was so delicious. And even though I have some leftover, I can't wait to make it again.

      Reply
    8. Liz

      September 30, 2021 at 2:07 pm

      5 stars
      I have some kale I need to use up so this recipe came at the perfect time! Can't wait to make this soup all winter long!

      Reply
    9. Gloria

      September 30, 2021 at 2:01 pm

      5 stars
      I always have kale in the fridge. Adding it to soup is so delicious, not to mention healthy. Love the sound of this kale recipe.

      Reply
    10. Gina

      September 30, 2021 at 1:17 pm

      5 stars
      Really love this nutritious soup! The creaminess from the potatoes is perfect. Used plant based milk to keep it dairy free and it was delicious!

      Reply
    11. Beth

      September 30, 2021 at 1:01 pm

      5 stars
      Wow! I have never even thought about making that. My daughter is going to love this. She is a huge kale lover.

      Reply
    12. Shashi

      September 30, 2021 at 12:10 pm

      Looks like we both have kale on the brain! :) Looking forward to trying this recipe soon - sounds delish!

      Reply
    13. veenaazmanov

      September 30, 2021 at 11:28 am

      5 stars
      Delicious and creamy and definitely healthy too. Would love to try this unique soup for Dinner this weekend.

      Reply
    14. Kate

      September 30, 2021 at 10:43 am

      5 stars
      I LOVE kale in soup - really delicious and makes me feel like I'm being super-healthy! Bookmarked to try this week - thanks!

      Reply
    15. Beth Sachs

      September 30, 2021 at 10:25 am

      5 stars
      Such a healthy and colourful soup. The perfect winter warmer.

      Reply

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