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    Home ยป Recipes ยป Lunch ยป Soup

    Healthy Creamy Kale Soup

    Published: Jan 3, 2023 ยท Updated: Apr 12, 2025 by Neil 14 Comments

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    Two bowls of healthy kale soup. A plate of sliced bread to the top left. Pin title text overlay at top.
    Overhead view of two bowls of healthy creamy kale soup.

    Healthy creamy kale soup is quick and easy to make. This delicious budget soup is made with just a handful of ingredients and makes 6 portions.

    Overhead view of two bowls of healthy creamy kale soup garnished with grated cheese. Slices of bread in a bread baked and on a plate and two soup spoons at the side.

    Sometimes there's nothing better than a hearty soup on a cold winters day. This healthy creamy kale soup recipe fits that bill perfectly!

    This healthy vegetarian and gluten-free easy kale soup is low cost and only 152 calories per serving.

    Not only that it's ready in just over 30 minutes and made with just 7 ingredients!

    This delicious and comforting soup is quick and easy to make.

    Plus if you're feeling that you've over-done the festive period a bit and are looking to get yourself back in shape then this kale soup will help.

    Even if you've never tried kale before and are a bit sceptical about it, I think you'll love this creamy cheesy tasting soup.

    And if you want a more spicy kale soup, I've got you covered with my curried potato and kale soup too!

    Two bowls of kale soup diagonally across from each other with slices of bread on a plate and in a bread baked alongside.

    This healthy creamy kale soup isn't made with any cream either.

    I use potatoes cooked in the soup and once it's pureed that's what gives it a lovely thick and creamy texture.

    Adding low fat soft cheese to the pureed soup gives it a distinctive delicious cheesy taste.

    When serving I love to top the soup with a little grated cheddar cheese which melts on top and adds some lovely ooey-gooey cheese strands in the soup.

    If you're looking to make this soup vegan then you can easily substitute with a vegan cream cheese and grated cheese alternatives.

    We mostly enjoy this recipe for lunch, however it's also great for busy weeknights and it's excellent served with some homemade crusty bread.

    This is a great soup for the whole family made with simple ingredients.

    Make sure to add this delicious healthy kale soup to your list of favourite comfort food recipes!

    Two bowls of healthy creamy kale soup one in front of the other. A plate with two slices of bread on to the left and soup spoons to the right.
    Jump to:
    • Ingredients
    • Step By Step Instructions
    • Substitutions
    • Equipment
    • The Health Benefits Of Kale
    • FAQ's
    • More Healthy Creamy Soup Recipes For You To Try
    • ๐Ÿ“‹ Healthy Creamy Kale Soup Recipe
    • Nutrition Label
    • Rate The Recipe

    Ingredients

    Healthy creamy kale soup ingredients laid out on a table.
    • Olive Oil
    • Onion
    • Garlic Cloves
    • Chopped Kale
    • Potatoes
    • Vegetable Stock
    • Low Fat Soft Cheese
    • Freshly Grated Salt And Black Pepper
    • Grated Cheddar Cheese (optional for garnish)

    See recipe card for quantities.

    Step By Step Instructions

    Detailed instructions are in the recipe card below. But here is a quick step by step guide of how to make this healthy creamy kale soup recipe:

    Olive oil gently heated in a medium sized saucepan.

    Step 1

    • Gently heat the oil in a medium sized saucepan or soup pot.
    Onion and garlic being sautéd in the saucepan.

    Step 2

    • Sauté onion and garlic.
    Curly Kale, potatoes and vegetable stock added to pot and simmered.

    Step 3

    • Add the curly kale, potatoes, and vegetable stock.
    Kale soup blitzed in a blender and returned to the soup pan.

    Step 4

    • Blitz the soup in a blender or a food processor. Return to the pan.
    Soft cheese stirred into kale soup and combined with a wooden spoon.

    Step 5

    • Stir in the soft cheese until combined.
    A bowl of healthy creamy kale soup topped with grated cheddar cheese. Rest of soup in a saucepan with a ladle in behind. Slices of bread on a plate to the left with a soup spoon in between.

    Step 6

    • Season to taste and serve topped with the grated cheddar cheese.

    Substitutions

    • Olive Oil - you could also use vegetable oil.
    • Onion - I use a brown onion but you could use shallots instead.
    • Garlic Cloves
    • Chopped Kale - I use chopped curly kale with the thick stems removed. Any type of kale will work and you can also use part kale, part spinach if you wanted to.
    • Potatoes - I use ordinary white potatoes.
    • Vegetable Stock - you could also use chicken stock / chicken broth.
    • Low Fat Soft Cheese - use a vegan version to make this soup vegan.
    • Freshly Grated Salt And Black Pepper
    • Grated Cheddar Cheese (optional for garnish)

    Equipment

    For This Kale Soup Recipe You May Need….

    The following links and any links in the recipe card below are affiliate links.

    This means that if you click on it and then buy that product, I’ll get a small commission (at no extra cost to you of course).

    If you do click through, then thanks for being a part of Neil’s Healthy Meals!

    This is the set of pans I recommend for cooking with.

    The set includes 16, 18, 20 cm saucepans, 1 x 14 cm milk pan and 1 x 24 cm fry pan.

    The pans are suitable for all hobs including induction.

    They come with a 1-year guarantee which can be extended to a 10-year warranty when you register the product.

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    The Health Benefits Of Kale

    • It's one of the most nutrient-dense foods on the planet.
    • Kale is a source of vitamins A, K, C and B6.
    • Kale is low in fat and calories.
    • It's high in antioxidants which can help protect your cells against heart disease, cancer and other diseases.

    FAQ's

    Does Kale Make Good Soup?

    Yes. Kale is really good for you. It's full of nutrients. You can be sure that having a hearty bowl of kale soup will help contribute to your overall good health.

    How To Store Cream Of Kale Soup?

    The soup can be made ahead and stored in the fridge for 3 - 4 days maximum.

    Can I Freeze This Soup?

    Yes the soup can be transferred to an airtight container and frozen.

    How Do I Reheat This Soup?

    Allow soup to thaw overnight in the fridge. Reheat it on the stovetop or in the microwave.

    How To Make Vegan Kale Soup?

    Replace the low fat soft cheese with a vegan version.

    Is Kale Good For You in Soup?

    Yes. Not only is fresh kale extremely good for you, it's extremely good for you in soup too. It's highly nutritious, full of vitamins and a great source of fibre!

    How Do You Take The Bitterness Out of Kale Soup?

    This easy kale soup uses potatoes which naturally sweeten the recipe as well as the cream cheese which has a subtle natural sweetness as well as helping to create a silky texture and flavour.

    Can You Overcook Kale In Soup?

    Yes it is possible to overcook kale in soup. However, if you simmer it for just 15 minutes and follow the recipe it will still retain it's nutrients and will not become mushy or lose its vibrant colour.

    More Healthy Creamy Soup Recipes For You To Try

    Creamy Parsnip Soup
    Creamy parsnip soup is a delicious and easy to make cheesy tasting bowl of hearty goodness. This comforting recipe is perfect for cold winter days!
    Check out this recipe
    Two bowls of creamy parsnip soup, one in front of the other with a chopping board in the background.
    Creamy Vegan Cauliflower Leek Soup
    Creamy vegan cauliflower leek soup is a delicious comforting soup. Easy to make, it’s a light and healthy low-calorie soup on the table in under an hour!
    Check out this recipe
    Two delicious bowls of creamy vegan cauliflower leek soup one in front of another garnished with chives served and ready to eat.
    Creamy Cauliflower and Cumin Soup
    Creamy cauliflower and cumin soup is a quick and easy delicious soup. It's the perfect go-to winter comfort soup and ideal as a starter for a meal or on its own.
    Check out this recipe
    Creamy cauliflower and cumin soup is a quick and easy delicious soup. It's the perfect go-to winter comfort soup and ideal as a starter for a meal or on its own.
    Overhead view of two bowls of healthy creamy kale soup garnished with grated cheese. Slices of bread in a bread baked and on a plate and two soup spoons at the side.
    Print Recipe Save Recipe Saved Recipe!
    5 from 6 votes

    📋 Healthy Creamy Kale Soup Recipe

    Healthy creamy kale soup is quick and easy to make. This delicious budget soup is made with just a handful of ingredients and makes 6 portions.
    Prep Time15 minutes mins
    Cook Time25 minutes mins
    Total Time40 minutes mins
    Course: Appetizer, Lunch
    Cuisine: British
    Servings: 6
    Calories: 152kcal
    Author: Neil

    The following links and any links in the recipe card below are affiliate links.

    This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).

    If you do click through then thanks for being a part of Neil’s Healthy Meals!

    Equipment

    • Saucepans
    • Kitchen scale
    • Chopping board
    • Kitchen knives
    • Wooden spoon
    • Measuring jug
    • Grater

    Ingredients

    • 1 tablespoon olive oil
    • 1 large onion chopped
    • 2 cloves garlic crushed
    • 150 g curly kale
    • 300 g white potatoes peeled and chopped
    • 1 L vegetable stock
    • 200 g low fat soft cheese
    • Freshly grated salt and pepper
    • A little grated cheddar cheese for garnish
    Metric - US Customary

    Instructions

    • Gently heat the olive oil in a medium sized saucepan.
    • Add the onion and garlic and sauté for about 5 minutes until soft, stirring to avoid burning or sticking to the saucepan.
    • Add the curly kale, potatoes, and vegetable stock. Bring to the boil and then simmer for approximately 15 – 20 minutes.
    • Blitz the soup in a blender or a food processor.
    • Return the soup to the pan and bring it back to the boil and then turn down to simmer and then stir in the soft cheese until combined.
    • Season to taste and then serve in bowls topped with the cheddar cheese and with some fresh crusty bread.
    Prevent your screen from going dark

    Nutrition

    Calories: 152kcal | Carbohydrates: 17g | Protein: 5g | Fat: 8g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 18mg | Sodium: 799mg | Potassium: 411mg | Fiber: 2g | Sugar: 5g | Vitamin A: 3036IU | Vitamin C: 35mg | Calcium: 125mg | Iron: 1mg

    Nutrition Label

    Nutritional information provided below is calculated using paid for online tools and the exact ingredients and quantities used above.

    Nutrition Facts
    📋 Healthy Creamy Kale Soup
    Amount Per Serving
    Calories 152 Calories from Fat 72
    % Daily Value*
    Fat 8g12%
    Saturated Fat 3g19%
    Polyunsaturated Fat 1g
    Monounsaturated Fat 3g
    Cholesterol 18mg6%
    Sodium 799mg35%
    Potassium 411mg12%
    Carbohydrates 17g6%
    Fiber 2g8%
    Sugar 5g6%
    Protein 5g10%
    Vitamin A 3036IU61%
    Vitamin C 35mg42%
    Calcium 125mg13%
    Iron 1mg6%
    * Percent Daily Values are based on a 2000 calorie diet.

    Rate The Recipe

    If you’ve made this healthy creamy kale soup recipe, or any other recipes on Neil's Healthy Meals, then please let me know.

    I’d love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂

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    Reader Interactions

    Comments

    1. angiesrecipes

      January 03, 2023 at 4:13 am

      5 stars
      A healthy soup to kick start the new year is definitely way to go!

      Reply
      • Neil

        January 03, 2023 at 6:01 am

        Thanks Angie. That's exactly what my thoughts were when publishing this recipe. Happy New Year to you!

        Reply
    2. Raymund | angsarap.net

      January 03, 2023 at 9:57 pm

      5 stars
      After all the meat intake this Holiday Season this is what I need, thanks for the recipe!

      Reply
      • Neil

        January 04, 2023 at 5:26 am

        I'm with you Raymund. After all the festive fayre it's time for some healthier options! Thanks and Happy New Year to you!

        Reply
    3. 2pots2cook

      January 04, 2023 at 11:59 am

      5 stars
      We both love kale and are so into this creamy and inviting soup after holidays Neil! Happy New Year!

      Reply
      • Neil

        January 04, 2023 at 2:50 pm

        It definitely makes Kale taste much better than on its own. Thank you and Happy New Year to you too!

        Reply
    4. Frank | Memorie di Angelina

      January 04, 2023 at 1:50 pm

      5 stars
      Looks lovely, Neil! I have to admit that I'm not the world's biggest fan of kale but I bet I'd enjoy it here, purรฉed and mixed with so many delicious flavors... especially the cheese, of course!

      Reply
      • Neil

        January 04, 2023 at 2:53 pm

        Thanks Frank! I once had a bowl of just kale soup on it's own and I really didn't like it. So since then I've been combining it with lots of other things. It's easily grown here in Scotland so it's cheap and available all the time. And as a true Scotsman, I like to save my money! So I'm happy to try out lots of kale recipes until I like them!

        Reply
    5. Michelle

      January 08, 2023 at 4:28 pm

      5 stars
      Happy New Year, Neil! Such a delicious and comforting soup for these cold winter days! Perhaps my hubby will eat kale this way! ๐Ÿ˜‰

      Reply
      • Neil

        January 10, 2023 at 1:40 pm

        Thanks Michelle! It's the only way I can get my other half to eat Kale too. Ha ha!

        Reply
    6. sherry M

      January 23, 2023 at 10:12 am

      well Neil you may have read my opinion of kale - cow feed, my friend ๐Ÿ™‚ But your soup sounds good and i could just add cabbage etc instead.

      Reply
      • Neil

        January 23, 2023 at 1:05 pm

        Yes Sherry, I have read your opinion of Kale. ๐Ÿ˜€ I've never tried cabbage instead of Kale. I suppose it might work?

        Reply
    7. Lia

      February 05, 2023 at 7:50 pm

      This looks really good! Just wondering, what do you mean by soft cheese? Does it mean cream cheese?

      Reply
      • Neil

        February 05, 2023 at 8:00 pm

        In our supermarkets in the U.K we just call it soft cheese. You can see it in the picture. But I think cream cheese would work too. Hope that helps!

        Reply
    5 from 6 votes (1 rating without comment)

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