Quick Kale Soup Recipe (2024)

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This smooth Kale Soup recipe is quick and easy. You only need 6 ingredients and 20 minutes! It's vegetarian and gluten-free and easily vegan. The bright green soup is full of nourishing ingredients and tastes delicious. Only 150 calories per generous serving.

There are few things more nourishing than a hot bowl of thick and creamy blended kale soup.

This recipe is quick and easy, and a great way to use up kale. And only 150 calories!

You only need 6 ingredients and 20 minutes for this incredible green soup.

It's vegetarian and gluten-free and easily vegan.

This bright green soup is full of nourishing ingredients and tastes delicious.

Only 150 calories per generous serving.

This soup tastes like a bowl full of goodness - and it is! It's creamy, velvety, tasty and makes you feel so good and nourished when you've eaten it!

Reader Testimonials

⭐⭐⭐⭐⭐ "My favourite kale soup. I also added some spinach leaves." - Anna
⭐⭐⭐⭐⭐ "This was a really tasty soup and it doesn’t take that long to cook, that is a win for me." Lucy
⭐⭐⭐⭐⭐ "I never know what to do with Kale, this was a really tasty suggestion! We loved it." - Fasiola
⭐⭐⭐⭐⭐ "I made a paleo version of this kale soup by replacing potatoes with sweet potato. It was delish. Thank you for this recipe." - Richa

About the recipe

It's so simple to make:

The onion and garlic are sauteed so they're soft and fragrant.

The potatoes are added and cooked with the soup. Once blended they make it rich, thick and creamy.

Vegetable stock/broth gives the soup flavour and bulk and then kale is added for all of that green goodness.

I've added milk for creaminess. You can easily use dairy free milk to make this soup vegan and dairy free.

Voila! A filling, rich, quick and easy kale soup recipe.

Make a big batch, fill up your freezer and have a healthy soup on hand for easy lunches, dinners and appetizers.

Ingredients

You only need store cupboard ingredients to go with it and soon you'll have a dish of green goodness.

Cook's Tips

I like to jazz up my soup with soup toppers such asherby beans or a drizzle of cream and a sprinkling of seeds.

If you're looking for something to make this soup a bit heartier, try my garlic and herb skillet rolls or soft and fluffy milk rolls.

Every time I make a batch of kale soup, the colour comes out different. It depends on how large a handful of kale you add, it's freshness etc...

Special Diets

This recipe is naturally vegetarian and gluten-free.

Make it vegan: swap the milk for non-dairy milk: soy milk, almond milk or any nut milk all work well.

How to make Kale Soup

This is such a simple soup recipe! You only need a few ingredients and soon you'll be tucking into this velvety creamy soup!

Check out this picture tutorial, then scroll down to the recipe card for the full ingredients and instructions.

1: To make this kale soup you simply need to sautee the garlic, onion and potatoes in a little oil for a few minutes until they soften.
2: Then just add in the vegetable stock (broth) and let it cook for 10 minutes.
3: Once that's done, add the chopped kale and milk (dairy free for vegan) and cook for a further 3 minutes.

4: Simmer the soup until the kale is soft.
5: Blend with a blender or stick blender.

Then just tuck in! It's rich and thick from the potatoes, with a vibrant green hue from the kale.

I like to serve mine sprinkled with seeds for a bit of texture.

A drizzle of cream or soy cream makes it pretty and extra creamy.

Other delicious soup recipes

Mexican Bean Soup
Vegan Laksa
Sweet Potato Soup
Tomato Soup
Lentil Soup
Zucchini Soup
Pea Soup

If you're looking for more vegan soup recipes, be sure to check out my list of 25+ VEGAN SOUP RECIPES!

Serving suggestions

Although this soup is delicious on its own, you could try it with my soda bread or cheesy herb rolls.

If you're short on time, you can whip up a batch of my yeast-free naan bread recipe in minutes.

It's a tasty quick flatbread that's cooked in a frying pan.

Get the recipe

Did you make this recipe? Please let me know how it turned out for you!
Leave a comment and star rating below and share a picture on Instagram, Twitter or Facebook with the hashtag #veggiedesserts.

📖 Recipe

Quick Creamy Kale Soup

Kate Hackworthy | Veggie Desserts

Ready in just 20 minutes, this thick and creamy Kale Soup is hearty and tasty. It's naturally vegetarian and gluten free, and easily vegan.

4.83 from 41 votes

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Prep Time 3 minutes mins

Cook Time 15 minutes mins

Total Time 18 minutes mins

Course Soup

Cuisine American

Servings 4

Calories 150 kcal

Ingredients

1 tablespoon oil
2 cloves garlic finely chopped
1 onion diced
2 medium potatoes peeled and cubed
3 ¼ cups (750ml) vegetable stock/broth
1 cup (250ml) milk or dairy free milk
2 large handfuls kale chopped
black pepper

Instructions

Heat the oil in a large saucepan and add the garlic, onion and potato. Cook for 5 minutes, stirring often, until soft.
Pour in the stock and simmer for 10 minutes.
Add the milk and kale and cook for 3 minutes or until the kale wilts slightly.
Season with pepper. Use a handheld stick blender to puree the soup or transfer to a blender and whiz.
Optional serving suggestion: serve with a drizzle of cream (or non-dairy cream) and a sprinkling of seeds.

Video

Notes

The nutritional information provided is approximate and is created with online calculators. Info will vary based on cooking methods and brands of ingredients used.

Nutrition

Calories: 150kcalCarbohydrates: 21gProtein: 5gFat: 5gSaturated Fat: 1gCholesterol: 6mgSodium: 789mgPotassium: 562mgFiber: 3gSugar: 5gVitamin A: 550IUVitamin C: 15.3mgCalcium: 112mgIron: 3.5mg

The nutritional information provided is approximate and can vary depending on several factors, so is not guaranteed to be accurate. Please see a registered dietician for special diet advice.

Tried this recipe?Mention @kateveggiedesserts or tag #veggiedesserts! I love seeing your recreations.

FAQs

Can you make soup with kale? ›

Stir chicken broth and tomato into onion. Heat broth mixture to near-boiling and stir kale into liquid until completely submerged. Cook until kale wilts, 3 to 5 minutes. Stir beans into soup and cook until heated through, another 2 to 3 minutes.

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What is the secret ingredient in soup? ›

It may sound a bit strange and unusual for some, but vinegar is a common ingredient in some soup recipes, and there is a good reason for it. If you think about it, vinegar is really a flavor-enhancer (umami). That's why it is so often used in cooking, sauces, and salad dressings. The same is true with soups.

Read The Full Story ›

What kale is best for soup? ›

Lacinato kale is just right for soup because it doesn't disintegrate or fall apart if cooked for a long time. Even after it's reheated, kale retains its integrity. Its earthy-but-sweet flavors blend well with beans, a highly desirable soup ingredient. Besides tasting good, Lacinato kale is good for you.

Why is kale soup good for you? ›

Kale is high in Vitamin K. Vitamin K aids in a variety of bodily functions such as normal bone health and blood clotting. Some studies have also shown that eating a diet high in Vitamin K may help protect against certain cancers and help those suffering from Alzheimer's disease.

Know More ›

Does boiling kale destroy nutrients? ›

Kale's fibrous cell walls may prevent your body from absorbing nutrients, but cooking kale can reduce its antioxidant content. Nutrition experts say steaming kale is a good way to make it easier to digest while preserving most of the nutrients.

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Can you eat kale stems in soup? ›

And, as with most cooked greens, they make an excellent addition to scrambled eggs and fried rice. I've even put them into chicken soup to add an extra hit of nutrition to a classic comfort food.

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What is the most important ingredient in soup? ›

For clear, brothy soups, stock is your most important ingredient. If you want to make a good soup, you need to use an excellently flavored stock — otherwise, the entire pot could be tasteless.

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What gives soup the best flavor? ›

Herbs and spices add aroma, flavor, and intensity to soup broth. "Use fresh or dried basil in tomato-based recipes or fresh parsley to add freshness to clear broth soups," says Sofia Norton, RD. You can also go with more heat and spices.

Tell Me More ›

What makes homemade soup taste better? ›

Use fresh, good quality ingredients like vegetables and herbs. Add a little bit of vinegar or lemon juice to your soup to make it taste better. Use a high-quality broth or stock as a base for your soup. Roast or caramelize your vegetables before adding them to your soup to bring out their natural sweetness.

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When should I add kale to my soup? ›

Finish the soup

Reduce the heat to low and simmer until the potatoes are tender, about 10 minutes. Add the kale and simmer for 10 minutes.

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Does kale need to be massaged for soup? ›

Massage Your Kale Leaves

Kale will benefit from some gentle kneading to soften its texture. A bit of oil can help to break down the fibrous membranes as well. Here's how: Wash the kale and remove the leaves from the stems. Tear the leaves into smaller pieces and rub them in your hands with olive oil and salt.