Description

Kale Soup is a hearty, comforting, and nutritious one-pot meal made with fresh kale, tender vegetables, and flavorful broth. It’s easy to prepare, customizable with add-ins like beans or sausage, and perfect for a cozy dinner or meal prep.

Ingredients

2 tbsp olive oil
1 medium onion, chopped
3 cloves garlic, minced
2 carrots, sliced
2 medium potatoes, diced
4 cups chopped kale (stems removed)
6 cups vegetable or chicken broth
1 tsp salt (adjust to taste)
1/2 tsp black pepper
1/2 tsp dried thyme or Italian seasoning
Optional: 1 can cannellini beans or chickpeas (drained and rinsed)
Optional: 1 cup sliced smoked sausage
Optional: pinch of crushed red pepper flakes
Optional: 1 tbsp lemon juice (for brightness)

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Instructions

In a large pot, heat olive oil over medium heat. Sauté the chopped onion for 2–3 minutes until softened.
Add garlic and cook for another 30 seconds until fragrant.
Stir in carrots and potatoes. Cook for 5 minutes, stirring occasionally.
Pour in broth and add salt, pepper, and dried herbs. Bring to a boil.
Reduce heat and simmer for 15–20 minutes until the vegetables are tender.
Add chopped kale and simmer for another 5–10 minutes until wilted and tender.
If using beans or sausage, stir them in and heat through. Add red pepper flakes or lemon juice if desired.
Adjust seasoning to taste. Serve hot with crusty bread or on its own.

Notes

Use vegetable broth for a vegetarian or vegan version.Curly or lacinato kale both work—just remove tough stems.Add cooked quinoa or barley for extra texture and nutrition.Blend part of the soup for a thicker consistency.Leftovers taste even better as flavors develop overnight.

Nutrition

Serving Size: 1 bowl
Calories: 180
Sugar: 4g
Sodium: 580mg
Fat: 6g
Saturated Fat: 1g
Unsaturated Fat: 5g
Trans Fat: 0g
Carbohydrates: 25g
Fiber: 5g
Protein: 6g
Cholesterol: 0mg