Kale Soup
Kale soup is a wholesome, nutrient-packed dish that showcases the versatility of this superfood. Known for its rich green color and slightly earthy flavor, kale is a fantastic base for a comforting soup that is both filling and nourishing.
This recipe is perfect for those seeking a healthy meal that doesn’t skimp on flavor. Whether you’re preparing a light starter or a hearty meal, kale soup is adaptable to your preferences. Featuring vibrant vegetables and a hint of herbs, this recipe will quickly become a household favorite.
Ingredients
Serves: 4
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Main Ingredients:
6 cups kale leaves, stems removed and chopped
2 medium potatoes, peeled and diced
1 medium onion, finely chopped
2 garlic cloves, minced
2 medium carrots, diced
1 stalk celery, chopped
4 cups vegetable stock (or chicken stock for non-vegetarian)
1 tablespoon olive oil
1 teaspoon dried thyme or oregano
½ teaspoon smoked paprika (optional)
Salt and freshly ground black pepper, to taste
Optional Add-ins:
½ cup canned cannellini beans or chickpeas (for added protein)
½ teaspoon chili flakes (for a spicy kick)
For Garnish:
Fresh parsley or dill, chopped
Croutons or a slice of crusty bread
A drizzle of olive oil
How to Make Kale Soup
Step 1: Prepare the Ingredients
Rinse the kale thoroughly to remove dirt and grit. Tear the leaves into bite-sized pieces and set aside.
Dice the potatoes, carrots, and celery, and finely chop the onion and garlic.
Step 2: Sauté the Aromatics
Heat the olive oil in a large pot over medium heat.
Add the onion and garlic, and sauté for 2–3 minutes until fragrant and translucent.
Stir in the carrots and celery, and cook for another 5 minutes until slightly softened.
Step 3: Build the Soup Base
Add the diced potatoes, thyme or oregano, smoked paprika (if using), salt, and pepper. Stir well to coat the vegetables with the seasonings.
Pour in the vegetable stock, and bring the mixture to a gentle boil. Reduce the heat to a simmer, and cook for 15 minutes or until the potatoes are tender.
Step 4: Add the Kale
Add the chopped kale leaves to the pot and stir them into the soup. Simmer for another 5–7 minutes until the kale is wilted and tender but still bright green.
Step 5: Blend (Optional)
For a creamy texture, use an immersion blender to puree part of the soup while leaving some chunks for texture. Alternatively, transfer a portion of the soup to a countertop blender and return it to the pot.
If you prefer a brothy soup, skip the blending and serve as is.
Step 6: Serve and Garnish
Ladle the soup into bowls.
Garnish with fresh parsley, a drizzle of olive oil, or croutons for added crunch.
Chef’s Notes
Kale Variety: Lacinato kale (also known as dinosaur kale) is tender and works beautifully in this soup. However, curly kale or red kale are also great options.
Protein Boost: Adding beans, chickpeas, or even cooked quinoa can make this soup more filling.
Blending Tip: If blending, ensure the soup cools slightly before using a countertop blender to avoid splattering.
Vegan Option: This recipe is naturally vegan, but you can enhance the creaminess by adding coconut milk or almond cream toward the end.
Freezing: This soup freezes well. Store it in airtight containers for up to 3 months for quick, healthy meals.
Nutrition Information (per serving)
Calories: 160
Protein: 5 grams
Fat: 4 grams
Carbohydrates: 28 grams
Fiber: 7 grams
Vitamin A: 120% of Daily Value (DV)
Vitamin C: 70% of DV
Calcium: 15% of DV
Iron: 10% of DV
This kale soup is a powerhouse of nutrition. Kale is rich in antioxidants, vitamins A and C, and calcium, making this soup an excellent choice for boosting immunity and bone health. The addition of potatoes and carrots provides a good source of fiber and energy, while the herbs and spices enhance flavor without adding extra calories.
Conclusion
Kale soup is a hearty and satisfying way to enjoy this leafy green superfood. Easy to prepare and customizable to suit various dietary needs, it’s a go-to recipe for busy weeknights or casual family dinners. Whether served with a side of crusty bread or as a light entrée, this soup offers a warm embrace of flavors and nutrients in every spoonful. Try this recipe today and experience the wholesome comfort of kale soup!