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    Home » Recipes » Soup

    Quick Kale Soup Recipe

    Published: Mar 21, 2018 · Modified: Dec 8, 2020 by Kate Hackworthy · This post may contain affiliate links ·

    Jump to Recipe

    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.

    Two bowls of kale soup served with seeds and a drizzle of cream.

    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.

    Bowl of soup drizzled with cream.

    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. 

    Collage: Sauteed potatoes and onions, with broth, kale added.

    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.

    Collage: Kale and soup base, blended, in bowl.

    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.

    Close up of a bowl of kale soup.

    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

    Two bowls of kale soup served with seeds and a drizzle of cream, on a table with vintage spoons and salt and pepper shakers.

    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. 
    4.82 from 38 votes
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    Prep Time 3 mins
    Cook Time 15 mins
    Total Time 18 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.

    More Soup Recipes

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    • 30 Delicious Vegan Soup Recipes
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    Reader Interactions

    Comments

    1. Johanna

      November 09, 2021 at 9:30 am

      5 stars
      Absolutely delicious and comforting, thank you <3

      Reply
    2. Rebecca

      January 23, 2020 at 9:19 am

      Could I leave out the potatoes? 😘

      Reply
      • Kate Hackworthy

        January 31, 2020 at 9:33 am

        Hi, you can for sure. It will just be thinner consistency and less 'creamy'. But should still taste good!

        Reply
    3. Garbo

      January 14, 2020 at 5:35 pm

      5 stars
      Great soup. Thank you. I added per portion one tps of cashew creme. Beautiful

      Reply
    4. Alison Ballance

      October 28, 2019 at 1:35 am

      5 stars
      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!

      Reply
      • Gavin Jacob

        July 06, 2021 at 5:55 pm

        5 stars
        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)

        Reply
      • Ciara

        October 04, 2021 at 5:47 pm

        5 stars
        I followed this to a t and it is vry good. I feel healthy!

        Reply
    5. Anna

      March 18, 2019 at 4:27 pm

      5 stars
      My favourite kale soup. I also added some spinach leaves.

      Reply
      • ️Linda

        June 13, 2019 at 12:11 pm

        5 stars
        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

        Reply
    6. Richa

      March 07, 2019 at 9:53 pm

      5 stars
      I made a paleo version of this by replacing potatoes aith sweet potato. It was delish. Thank you for this recipe.

      Reply
    7. fasiola

      November 30, 2018 at 4:30 pm

      5 stars
      I never know what to do with Kale, this was a really tasty suggestion! We loved it.

      Reply
    8. Luci

      July 10, 2018 at 11:56 pm

      5 stars
      This was a really tasty soup and it doesn't take that long to cook, that is a win for me.

      Reply
    9. Blair Villanueva

      March 23, 2018 at 11:15 am

      5 stars
      I haven't tried the kale soup, and this makes me curious! I will save you recipe 🙂

      Reply
      • Janet S.

        October 25, 2021 at 7:49 pm

        5 stars
        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!

        Reply
    10. Rose

      March 23, 2018 at 2:12 am

      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.

      Reply
    11. Christine

      March 23, 2018 at 12:04 am

      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.

      Reply
    12. Shane

      March 22, 2018 at 7:51 pm

      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!

      Reply
    13. Evelyn, PathofPresence 🦋

      March 22, 2018 at 5:50 pm

      5 stars
      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,

      Reply
    14. Dalene

      March 22, 2018 at 2:58 pm

      5 stars
      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.

      Reply
    15. Gina

      March 21, 2018 at 11:46 pm

      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!!

      Reply
    16. Sandra Negron

      March 21, 2018 at 11:33 pm

      5 stars
      This reciepe is amazing! Kale is one of my favorite veggies and this is delicious!

      Reply
    17. Angel

      March 21, 2018 at 8:03 pm

      5 stars
      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

      Reply
    18. Jean

      March 21, 2018 at 6:57 pm

      5 stars
      This soup looks so beautiful and the multicooker sounds really useful. Will check it out.

      Reply
    19. Erica Hughes

      March 21, 2018 at 5:57 pm

      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.

      Reply
    20. Meredith

      March 21, 2018 at 5:25 pm

      5 stars
      Gorgeous kale soup... I just love the deep green color. It sounds like a perfect light lunch for these chilly spring days.

      Reply
      • Kate Hackworthy

        March 21, 2018 at 5:28 pm

        Yes, it's so bright green! Lots of kale goodness 🙂

        Reply
    21. Lana

      March 21, 2018 at 5:10 pm

      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.

      Reply
    22. Veena Azmanov

      March 21, 2018 at 5:10 pm

      5 stars
      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!

      Reply
    23. Joyce

      March 21, 2018 at 4:37 pm

      5 stars
      Anyway to enjoy kale is super awesome to me especially in a creamy comforting soup! Finally I can stop doing kale salads! haha 🙂

      Reply
    24. Susie

      March 21, 2018 at 4:20 pm

      5 stars
      I love soups that include veggie stock. It has so much flavor! I will definitely have to try this recipe.

      Reply

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    Hi, I'm Kate, a journalist, author and multi-award-winning food blogger. I hope you enjoy my vegetarian and vegan recipes. About Me

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    Check out my Veggie Desserts Cookbook, full of tasty desserts with vegetables!

    Kate Hackworthy in the kitchen

    Hi, I'm Kate, a journalist, author and multi-award-winning food blogger. I hope you enjoy my vegetarian and vegan recipes. About Me

    Collage of press logos.

    Popular recipes

    • The BEST Easy Red Lentil Dahl
    • Easy Naan Bread Recipe (yeast-free)
    • Mini Baked Potatoes
    • Easy Lentil Soup

    Healthy Recipes

    • Butternut Squash Salad
    • Easy Healthy Cabbage Soup
    • Easy Vegan Ramen (15 minutes)
    • Rajma Masala (Kidney Bean Curry)

    My cookbook

    Veggie Desserts and Cakes Cookbook cover.

    Check out my Veggie Desserts Cookbook, full of tasty desserts with vegetables!

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