Is kale soup actually good for you?

Absolutely. A kale soup recipe is one of the healthiest soups you can make. Kale is rich in vitamins A, C, and K, plus fiber and antioxidants that support heart health, digestion, and immunity. When combined with olive oil, garlic, and broth, this soup becomes a powerhouse of nutrients that keeps you full and energized. It’s warm, wholesome, and naturally low in calories—a perfect meal when you want comfort without the guilt.

Can I make soup with kale?

Yes, and it’s one of the best ways to enjoy kale! Cooking kale in soup softens its texture and mellows its earthy flavor. Whether you use curly kale or Tuscan kale, it holds up beautifully without turning mushy. This kale soup recipe makes it easy to include more greens in your diet while keeping every bite delicious and satisfying.

What is better in soup, spinach or kale?

Both have their place, but kale tends to be heartier. Spinach cooks down faster and becomes delicate, which is great for quick soups or light broths. Kale, on the other hand, gives your soup more texture and structure. In this kale soup recipe , the leaves stay firm enough to create a more substantial bite, making it the perfect green for chunky, filling soups.

Should you blanch kale before adding to soup?

It depends on your texture preference. You don’t need to blanch kale for this kale soup recipe —adding it directly to the hot broth softens it perfectly while keeping its nutrients intact. However, if you prefer a milder taste or softer texture, blanching it for one minute in boiling water before adding it to the pot can help reduce bitterness.

Kale Soup Recipe: 5 Proven Ways to Create a Comforting, Healthy Bowl

Description

A hearty and healthy kale soup recipe made with fresh kale, potatoes, garlic, and olive oil. Perfect for cozy dinners or healthy meal prep.

Ingredients

Scale

1 bunch kale (curly or Tuscan)

2 tbsp olive oil

1 medium onion, diced

3 garlic cloves, minced

2 carrots, chopped

2 celery stalks, sliced

2 medium potatoes, diced

1 cup crushed tomatoes

6 cups vegetable broth

1 tsp smoked paprika

½ tsp cumin

Salt & pepper to taste

1 tbsp lemon juice

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Instructions

1. Heat olive oil in a large pot. Add onion, garlic, carrots, and celery. Sauté for 5–7 minutes.

2. Add smoked paprika, cumin, salt, and pepper. Stir for 30 seconds.

3. Add potatoes and crushed tomatoes. Cook for 3–4 minutes.

4. Pour in vegetable broth. Bring to a boil, then simmer for 15 minutes.

5. Add chopped kale and cook 10 more minutes until tender.

6. Finish with lemon juice and adjust seasoning.

Notes

You can blend half the soup for a creamier texture.

Add chickpeas or lentils for extra protein.

Serve with a slice of rustic bread or top with Parmesan cheese.

Prep Time: 10 minutes
Cook Time: 25 minutes
Category: Soup
Method: Stovetop
Cuisine: Mediterranean

Nutrition

Serving Size: 1 bowl
Calories: 160
Sugar: 4g
Sodium: 350mg
Fat: 7g
Saturated Fat: 1g
Unsaturated Fat: 6g
Trans Fat: 0g
Carbohydrates: 18g
Fiber: 5g
Protein: 6g
Cholesterol: 0mg