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.
Ingredients:;
onion
garlic
potato
vegetable stock/broth
kale
milk (dairy or non-dairy)
salt and pepper
Cook's Tips
I like to jazz up my soup with soup toppers such as herby 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.
Thanks for checking out my recipe! I love hearing from my readers. You all allow me to do what I love and write this food blog, sharing vegetarian and vegan recipes, vegetable cake recipes and also easy vegan desserts.
Kate x
📖 Recipe
Quick Creamy Kale Soup
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
Nutrition
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.
Jocelyne
Have you frozen this soup? Trying to figure out what to do with the kale in my garden.
Kate Hackworthy
Hi, yes it's freezable! I've frozen it before and it freezes well.
Johanna
Absolutely delicious and comforting, thank you <3
Rebecca
Could I leave out the potatoes? 😘
Kate Hackworthy
Hi, you can for sure. It will just be thinner consistency and less 'creamy'. But should still taste good!
Garbo
Great soup. Thank you. I added per portion one tps of cashew creme. Beautiful
Alison Ballance
So exciting to get a new recipe for vegetarian soup! Modified to suit myself, didn't fry the onion and garlic, just boiled in the stock, and i didn't add milk. The soup was DELICIOUS! Thank you for a recipe I will use over and over again in the future! So tasty!
Gavin Jacob
I hardly ever give 5 stars as this means there is no room for improvement, but this soup deserves that accolade, absolutely delicious! (And Nutritious)
Ciara
I followed this to a t and it is vry good. I feel healthy!
Anna
My favourite kale soup. I also added some spinach leaves.
️Linda
I made kale soup today. I used organic Tuscan kale and a white onion and white sweet potatoe, and a little fresh nutmeg at the blending stage. It was very nice, thank you! Now I can't wait to make the beetroot soup, it look fabulous.
Kind regards ️Linda
Richa
I made a paleo version of this by replacing potatoes aith sweet potato. It was delish. Thank you for this recipe.
fasiola
I never know what to do with Kale, this was a really tasty suggestion! We loved it.
Luci
This was a really tasty soup and it doesn't take that long to cook, that is a win for me.
Blair Villanueva
I haven't tried the kale soup, and this makes me curious! I will save you recipe 🙂
Janet S.
This is delicious and easy. I didn’t have any potatoes so I cheated and added some instant potatoes to thicken it. Freezes great, too, so you can have it even faster!
Rose
I have made a kale soup before but not like this creamy kind. This is so pretty. I'm an interested in how it taste in this consistency.
Christine
This soup sounds really delicious but I noticed that the sodium is very high for one serving, looking at the ingredients I can't figure out what would make that so ? Appreciate any input. I have to watch my sodium intake for health reasons.
Shane
I've never been big on raw kale, btu this use of it in sou looks divine! THe perfect comfort food for the cold weather!
Evelyn, PathofPresence 🦋
This it’s such a beautiful presentation! Placing the ingredients in a slow cooker and using the hand blender is a technique that is new to me. I will give it a try. ☺️ The seeds and the drizzle of cream on top is brilliant 👍🏼 thanks! 💕 xo, Evelyn,
Dalene
Now this sounds so new to new!Kale soup? Well, I'm yet to try it out. Anyway, it would be so delicious for an appetizer. I love he fact that it contains potatoes, well, I'm a lover of potatoes.
Gina
This looks so delicious. I've never tried kale much, but will be adding it to the grocery list. Everything else is in the pantry!!
Sandra Negron
This reciepe is amazing! Kale is one of my favorite veggies and this is delicious!
Angel
I love the look of this soup! It looks easy to make also so would be a great dish to make by a starter in the kitchen like me!
Angel x
Jean
This soup looks so beautiful and the multicooker sounds really useful. Will check it out.
Erica Hughes
That looks so hearty and nourishing, it's difficult to believe it's only 150 calories. That's what I need for a lunch time to keep my overall calorie count down.
Meredith
Gorgeous kale soup... I just love the deep green color. It sounds like a perfect light lunch for these chilly spring days.
Kate Hackworthy
Yes, it's so bright green! Lots of kale goodness 🙂
Lana
Would love to try this thick and creamy soup. Perfect to warm you up with this cold weather. I've only ever used kale to make kale crisps. So quick to make and looks filling too! I'll definitely give this a try.
Veena Azmanov
This tasty, easy and colorful Quick Kale Soup is calling my name! I was always a fan of pureed soups and I am pinning this recipe for later!
Joyce
Anyway to enjoy kale is super awesome to me especially in a creamy comforting soup! Finally I can stop doing kale salads! haha 🙂
Susie
I love soups that include veggie stock. It has so much flavor! I will definitely have to try this recipe.