A delicious, vibrant and healthy soup, just 7 ingredients go into 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.
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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 easy Kale Pesto Pasta, delicious Kale Smoothie, quick Air Fryer Kale, simple Kale Crisps (such a delicious salty snack) or our Kale, Watermelon and Feta Salad?
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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 and Substitutions
A full ingredients list, along with US Customary and Metric measurements, can be found in the recipe card at the end of this post.
- 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
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.
How to Make Kale Soup
- Step 1: Heat the oil in a large pan and add the potato, onion, garlic and celery. Sauté until softened - about 4 minutes.
- Step 2: Add the kale and stock. Simmer for 15 minutes.
- Step 3: Blend until smooth.
- Step 4: Add the milk and salt and pepper and stir in.
Serving Suggestions
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 into 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. Or try our super quick Air Fryer Croutons.
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.
Dannii's Top 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.
Frequently Asked Questions
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.
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.
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.
If you have leftovers of this soup, it will store in an air tight container in the fridge for up to 2 days.
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.
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.
More Soup Recipes
If you've tried this kale soup recipe, let us know how you got on in the comments below.
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Recipe
Kale Soup
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 ground 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 ground black pepper and stir in.
Recipe 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.
Nutritional Information
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The 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.
As all appliances vary, cooking times are a guide. Please note that by changing the serving size, the cooking time may also need to be altered.
tia joseph says
Yum! I added the onion, kale and veggies I had on hand (sweet potato, yellow squash). Also mixed in some fresh lime, and topped with nutrional yeast and crushed walnuts. So good! Thank you :)
Lisa Huff says
Healthy soup in 20 minutes? I'm in! I'm always looking for ways to eat more green veggies.
Ashley F. says
This was such a creamy and hearty soup! Just perfect! Comes together quickly too!
Mindee Taylor says
Loved this healthy soup! Ate half and froze the other half for later!
Andrea says
MY kind of soup. Vibrant colors, lots of flavor and good for you.
Claudia Lamascolo says
I have never had kale but this convinced me to give it a go
Elaine Benoit says
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.
Meryl says
Can you use almond milk?
Dannii Martin says
You can, but it won't have the same creaminess.
Liz says
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!
Lisa Nelson says
The first time I made this I tripled the recipe and added a lot more garlic I also added a carrot and some fresh ginger. It was a hit. I also left the milk out. Tonight I made it again and didn't use the ginger or the carrot and instead added in a few leaves of Swiss chard and threw in a couple of Patty pan squash and again no milk and it is a pretty darn tasty recipe.
Gloria says
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.
Gina says
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!
Beth says
Wow! I have never even thought about making that. My daughter is going to love this. She is a huge kale lover.
Shashi says
Looks like we both have kale on the brain! :) Looking forward to trying this recipe soon - sounds delish!
veenaazmanov says
Delicious and creamy and definitely healthy too. Would love to try this unique soup for Dinner this weekend.
Kate says
I LOVE kale in soup - really delicious and makes me feel like I'm being super-healthy! Bookmarked to try this week - thanks!
Beth Sachs says
Such a healthy and colourful soup. The perfect winter warmer.