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Kale Soup Recipes

Healthy Kale Soup Recipes That are Actually Incredibly Delicious

Learn how to turn this low in calorie, zero in fat, and high in fiber vegetable called kale into a delicious soup using the following simple recipes.
Mayuri Kulkarni
Last Updated: Mar 13, 2018
Vegetable soups are loved by one and all! They are healthy and add a variety to the meals. Kale soup is one such healthy vegetable soup known for its versatility. This green vegetable is known for its anti-inflammatory, antioxidant, and cancer-preventive properties. Kale is also high in vitamin K, vitamin A, vitamin C, iron, and calcium. Take a look at the following nutritious kale soup recipes.
Recipe 1: Using White Beans
  • White beans (undrained) - 3 (15 ounce) cans
  • Dried Italian herb seasoning - 2 teaspoons
  • Medium-sized yellow onion (chopped) - 1
  • Olive oil - 1 tablespoon
  • Large garlic cloves (crushed or minced) - 8
  • Raw kale - 4 cups
  • Low-fat, low-sodium vegetable broth - 4 cups
  • Plum tomatoes (chopped) - 4
  • Parsley (chopped) - 1 cup
  • Salt and pepper to taste
Heat the olive oil in a large pot. Then, add the chopped onion and minced garlic to it and sauté the mixture to attain a soft texture. Combine kale with this mixture, and again sauté until it wilts. Then, add in 2 cans of beans, tomatoes, Italian seasoning, salt, pepper, and 3 cups of vegetable broth. Let the mixture simmer for about 5 minutes and then in the container of a food processor, add the remaining white beans and broth. Blend the mixture, and add it to the soup. Let the soup simmer for about 15 more minutes, and then serve it in bowls garnished with chopped parsley.
Recipe 2: Using Sausages
  • Olive oil - 2 tablespoons
  • Parsley (chopped) - 1 tablespoon
  • Italian sausage roll - 1 pound
  • Medium-sized onion (chopped) - 1
  • Black pepper - ¼ teaspoon
  • Red pepper flakes - ¼ teaspoon
  • Sodium-free chicken broth - 1 (48 ounce) can
  • Home fried, diced potatoes - 1 (20 ounce) package
  • Fresh kale (washed, chopped into pieces) - 1 bunch
  • Precooked chicken strips (cut into pieces) - 1 (6 ounce) package
Pour the olive oil in a soup pot, and place it over medium heat. Crumble and brown the sausage in it. Combine the onions with the mixture, and sauté the mixture for about 4 minutes. Add the pepper, chicken pieces, broth, peppers, parsley, and potatoes to the sautéed mixture, and bring the mixture to a boil. Once the mixture boils, turn down the heat and let the soup simmer for about 10 minutes. Then, add the kale to it, cover the pot, and let it simmer for 10 more minutes before serving.
Recipe 3: Using Potato
  • Kale (tough stems removed) - 1 pound
  • Large onion (chopped) - 1
  • Butter - 1 tablespoon
  • Garlic cloves (minced) - 3
  • Large potatoes - 3
  • Water - 5 cups
  • Salt and pepper, to taste
To prepare this vegetarian kale soup, take a saucepan, and add the butter to it. Sauté the onion and garlic in it until the onion turns translucent and soft; see that the garlic pieces do not turn brown when you sauté the mixture. Then, add 2 cups of water and diced potatoes to the sautéed mixture. Cover the saucepan and let the mixture simmer so that the potatoes turn tender. Meanwhile, wash and chop the kale and steam it in another saucepan. Once the potatoes turn soft, purée them along with the water left in the saucepan. Then, pour this mixture into the steamed kale and add salt and pepper to it.
Try these luscious kale soup recipes and detoxify your body in a tasty manner.