Healthy Kale Soup Recipes (vegetarian and vegan)
Want to add more kale to your diet? Try these kale soup recipes. Vegetarian, vegan and healthy soup recipes made with kale.
Are you looking to add more kale to your diet? I’ve been a dietitian for almost 15 years and it seems like the popularity of kale has exploded in the last 10 with my clients. Many of my patients are trying to eat more dark leafy greens, and kale tops that list.
While kale salads are some of my favorite way to enjoy kale, (especially my kale, mango and poppyseed salad and warm kale and farro salad) it’s also fantastic in soup recipes! Below are 15 tried-and-true, highly rated healthy kale soup recipes.
Health Benefits of Kale
As with other cruciferous vegetables, kale is packed with nutrition. It’s incredibly rich in Vitamin A, K, C and contains minerals like calcium, copper and magnesium. Kale consumption is linked to reducing cancer risk, likely due to glucosinolates, which have been shown to have anti-carcinogenic properties.
While I shy away from using cliche terms like superfood, but considering its overall low calorie count of 33 calories, kale is one of the most nutrient dense foods on the planet.
Types of Kale
In most grocery stores, you’ll find two types of kale: curly leaf kale and Lacinato kale. Lacinato kale is also known as Dinosaur Kale, Tuscan Kale or Cavolo Nero.
Personally, I love Lactinato kale over the curry kale variety, as its darker in color, and has darker, more slender leaves. There are also lesser kale varieties like Red Russian Kale, Purple Kale and Chinese kale.
How to prep kale for soup
Hold the end of the kale leaf and gently pull up the stalk to remove the leaf from the stalk. Continue with all of the kale and place the leaves on top of one another.
To finely chop, tightly roll the leaves together then starting at the short edge, use a sharp knife to thinly slice ribbons of kale. For even smaller pieces, chop the thin ribbons into bites of kale leaves.
For those who don’t love kale, try cutting it like this. I find that the more you finely chop it, the easier it is to enjoy as you get a less bitter taste with smaller pieces.
Tuscan Kale Soup Recipe – Kale Soup
Looking for a healthy vegan kale soup? Try this Tuscan Kale Soup Recipe made with roasted tomatoes, orzo, kale in a spicy broth. A must make with less than 250 calories a serving.Â
Sweet Potato Stew
A must-make for Fall and Winter. It’s rich without being heavy, super flavorful and fairly simple to throw together. To keep that bright green of the kale, stir it in right before serving to it barely wilts.Â
Spicy Thai Green Curry Lentil Soup
Thai Green Curry, but make it soup. With lentils, butternut squash, kale and green curry paste, this Thai green curry lentil soup a must for spice lovers! Loaded with plant-based protein, vegan and easily gluten-free, this healthy soup is ready in less than 40 minutes.
Cranberry Bean Pasta FagioliÂ
This is the kale soup I make all winter long. Start with beans, then add in some hearty greens, like kale, and pasta. Can’t find cranberry beans? I’d sub in white northern beans or chickpeas instead.Â
Creamy Chickpea Tortellini Soup
This creamy vegetarian chickpea soup is the perfect weeknight meal! Ready in less than 60 minutes and packed with vegetables and chickpeas. It’s comfort food perfection! For vegan version, use dairy-free tortellini like the kind by Kite Hill. To make this a kale soup recipe, swap in the spinach for kale– it’s just as delicious!Â
Turmeric Red Lentil Soup with Kale
Creamy, thick lentil stew with turmeric, vegetables and kale. If you’re looking for healthy, nutrient-dense comfort food, this is it. Simmered red lentils, kale, and a healthy dose of turmeric for gorgeous color, warming spice, and extra antioxidants.
Vegan Tuscan Kale Lentil Soup
What kind of plant-based dietitian would I be if I didn’t have a plethora of lentil soup recipes? Incredibly nourishing and easy to throw together, a giant bowl of lentil soup is one of my favorite meal options.
Simmered lentils, lots of spices, tomatoes and a generous helping of kale. I love it so much that I often double (or triple) the recipe: one for us, one for the freezer and one for a neighbor.
Instant Pot Tortellini Soup
Creamy tortellini soup made in the Instant Pot. This simple tortellini soup with tomatoes and kale is ready in just 30 minutes and perfect for busy weeknights.
Creamy Vegan Gnocchi Soup
This velvety dream contains pillowy gnocchi, kale, and vegan sausage. If you love creamy soups, then you’ve gotta try this one. Perfect for busy weeknights as it’s ready in just 40 minutes. Bring on the kale!Â
Hope you enjoyed this roundup of 15 Healthy Kale Soup Recipes! If you are looking for more plant-based soups packed with dark leafy greens, I recommend my:
Vegan Instant Pot Lentil Soup
Chicken-less Vegan Noodle Soup
Gnocchi Pesto Soup
Potato, Spinach and Sausage Soup
Red Curry Cup O’ Noodles