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.
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!
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!
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Ingredients
- 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:
Step 1
- Gently heat the oil in a medium sized saucepan or soup pot.
Step 2
- Sauté onion and garlic.
Step 3
- Add the curly kale, potatoes, and vegetable stock.
Step 4
- Blitz the soup in a blender or a food processor. Return to the pan.
Step 5
- Stir in the soft cheese until combined.
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).
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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
📋 Healthy Creamy Kale Soup Recipe
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!
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
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.
Nutrition
Nutrition Label
Nutritional information provided below is calculated using paid for online tools and the exact ingredients and quantities used above.
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! 🙂
angiesrecipes
A healthy soup to kick start the new year is definitely way to go!
Neil
Thanks Angie. That's exactly what my thoughts were when publishing this recipe. Happy New Year to you!
Raymund | angsarap.net
After all the meat intake this Holiday Season this is what I need, thanks for the recipe!
Neil
I'm with you Raymund. After all the festive fayre it's time for some healthier options! Thanks and Happy New Year to you!
2pots2cook
We both love kale and are so into this creamy and inviting soup after holidays Neil! Happy New Year!
Neil
It definitely makes Kale taste much better than on its own. Thank you and Happy New Year to you too!
Frank | Memorie di Angelina
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, puréed and mixed with so many delicious flavors... especially the cheese, of course!
Neil
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!
Michelle
Happy New Year, Neil! Such a delicious and comforting soup for these cold winter days! Perhaps my hubby will eat kale this way! 😉
Neil
Thanks Michelle! It's the only way I can get my other half to eat Kale too. Ha ha!
sherry M
well Neil you may have read my opinion of kale - cow feed, my friend 🙂 But your soup sounds good and i could just add cabbage etc instead.
Neil
Yes Sherry, I have read your opinion of Kale. 😀 I've never tried cabbage instead of Kale. I suppose it might work?
Lia
This looks really good! Just wondering, what do you mean by soft cheese? Does it mean cream cheese?
Neil
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!