4.8 from 99 votes
Kale Soup
Just 7 ingredients go into this Kale Soup. Less than 20 minutes to cook, gluten free, vegetarian and just 300 calories. What are you waiting for?
Prep Time
5 mins
Cook Time
5 mins
Total Time
24 mins
Servings: 2 servings
Calories: 300 kcal
Course:
Appetizer , Lunch
Cuisine:
British
Ingredients
- 1 tablespoon olive oil
- 1 onion diced
- 1 rib celery diced
- 350 g potato diced
- 2 garlic clove crushed
- 200 g kale
- 750 ml vegetable stock
- 125 ml whole milk
- 1 pinch sea salt and ground black pepper
Instructions
- Heat 1 tablespoon Olive oil in a large pan and add 350 g Potato, 1 Onion, 2 Garlic clove and 1 rib Celery. Sauté until softened - about 4 minutes.
- Add 200 g Kale and 750 ml Vegetable stock. Simmer for 15 minutes.
- Blend until smooth. Add 125 ml Whole milk and 1 pinch Sea salt and ground black pepper and stir in.
Cup of Yum
Notes
- We have used vegetarian stock to keep this soup vegetarian, however you could swap it for a really good quality chicken stock to give it a richer flavour.
- If you are making this for your children, then use a low salt stock and don't season the whole soup, just do individual bowls if wanted
- If you want to make this look more presentable, then you can reserve some of the sautéed kale and then serve them on top of the soup with herbs.
- You don't have to add the milk, as the potatoes as really creamy. However we feel it gives it something a little bit special.
- If you are using a jug blender to blend this soup, then wait until it has cooled first as you could crack the jug if it is too hot.
- Make this soup more indulgent by sprinkling some cooked chopped bacon on top.
Nutrition Information
Serving
1portion
Calories
300kcal
(15%)
Carbohydrates
49g
(16%)
Protein
11g
(22%)
Fat
9g
(14%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
6g
Cholesterol
6mg
(2%)
Sodium
1594mg
(66%)
Potassium
1455mg
(42%)
Fiber
5g
(20%)
Sugar
10g
(20%)
Vitamin A
10985IU
(220%)
Vitamin C
160mg
(178%)
Calcium
268mg
(27%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 2servings
Amount Per Serving
Calories 300
% Daily Value*
| Serving | 1portion | |
| Calories | 300kcal | 15% |
| Carbohydrates | 49g | 16% |
| Protein | 11g | 22% |
| Fat | 9g | 14% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 6g | 30% |
| Cholesterol | 6mg | 2% |
| Sodium | 1594mg | 66% |
| Potassium | 1455mg | 31% |
| Fiber | 5g | 20% |
| Sugar | 10g | 20% |
| Vitamin A | 10985IU | 220% |
| Vitamin C | 160mg | 178% |
| Calcium | 268mg | 27% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.