9 Tasty Vegan Kale Soup Recipes

9 Tasty Vegan Kale Soup Recipes

Vegetable-based soups, in particular, are an excellent nutritious option because they combine a high nutrient density with a low energy density – this means that we obtain a lot of vital elements, such as vitamins and minerals, for a relatively low number of calories. Hope you will love these vegan kale soup recipes.

Health Benefits Of Eating Kale

Kale is high in various beneficial ingredients, some of which have substantial therapeutic benefits.

Here are some scientifically proven kale health advantages.

 

1. Improves Liver Health

Kale is high in fiber and sulphur, which are beneficial to your body's natural detoxification process and the health of your liver. Kale is a member of the cruciferous vegetable family, which has been shown to improve digestion and eliminate toxins from the bloodstream.

2. Improves Bone Health

Calcium and phosphorus are essential for bone growth.

According to certain studies, a high intake of vitamin K may help lower the incidence of bone fractures.

A cup of cooked kale has about five times an adult's daily requirement for vitamin K, 15–18% of their daily calcium requirement, and 7% of their daily phosphorus requirement.

3. Improves Eye Health

Kale contains lutein and zeaxanthin antioxidants, which may help reduce the risk of age-related macular degeneration.

Vitamins C, E, beta-carotene, and zinc are also important for eye health. Kale contains all of them.

4. Helps To Lose Weight

Kale has various qualities that make it a healthy weight-loss food.

It is low in calories while still providing sufficient bulk, which should help you feel full.

Kale has a low energy density due to its low calorie and high water content. Numerous studies have indicated that eating various foods with low energy density will help you lose weight.

Kale contains trace levels of protein and fiber as well. They are two of the most crucial nutrients in losing weight. Although no studies have been conducted to assess kale's effects on weight loss, it stands to reason that it could be a valuable addition to a weight-loss diet.

5. Prevents Heart Disease

Cholesterol serves a variety of functions in the body.

For example, it is utilized to produce bile acids, chemicals that aid in the digestion of fats in the body.

When you eat a fatty meal, the liver converts cholesterol into bile acids, which are released into the digestive tract.

When all of the fat has been digested and the bile acids have completed their function, they are reabsorbed into the bloodstream and used again.

Bile acid sequestrants can bind bile acids in the digestive tract and prevent them from reabsorbing. The total amount of cholesterol in the body is reduced due to this.

Kale includes bile acid sequestrants, which can help decrease cholesterol. This may result in a lower risk of heart disease over time. According to one study, drinking kale juice every day for 12 weeks increased HDL (the “good”) cholesterol by 27% and lowered LDL cholesterol by 10%, while also boosting antioxidant status.

According to one study, boiling kale boosts the bile acid-binding effect significantly. Steamed kale is 43 percent as effective as cholestyramine, a cholesterol-lowering medication that works similarly.

6. Beneficial For Diabetes

The American Diabetes Association suggests eating meals high in vitamins, minerals, fiber, and antioxidants. There is evidence that some of these may offer diabetic protection.

According to a 2018 study, people consuming the most dietary fiber tend to have a lower chance of acquiring type 2 diabetes. According to scientists, consuming dietary fiber may help reduce blood glucose levels.

According to the authors of a 2012 paper, elevated blood sugar levels can cause the generation of free radicals. They point out that antioxidants like vitamin C and alpha-linolenic acid (ALA) can help minimize diabetes complications. Kale contains both of these antioxidants.

Kale Soup Recipes

1. Healthy Vegan Kale Soup

This smooth Kale Soup recipe is quick and straightforward to prepare. Only 6 ingredients and 20 minutes are required! It's vegetarian, gluten-free, and vegan-friendly. The brilliant green soup is packed with healthy components and tastes excellent. Each substantial dish contains only 150 calories.

Prep time: 10 minutes | Cook time: 15 minutes | Total time: 25 minutes | Servings: 4

Ingredients

• Oil: 1 tablespoon
• Garlic finely chopped: 2 cloves
• Onion diced: 1
• Potatoes peeled and cubed: 2 medium
• Vegetable stock/broth: 3¼ cups
• Milk or dairy: free milk: 1 cup
• Handfuls of kale chopped: 2 large
• Black pepper

Method

1. In a large saucepan, heat the oil and add the garlic, onion, and potato. Cook, frequently stirring, for 5 minutes or until soft.
2. Simmer for 10 minutes after adding the stock—Cook for 3 minutes, or until the kale wilts a little, after adding the milk.
3. Season with salt and pepper. Purée the soup with a handheld stick blender or transfer it to a blender and whiz.
4. Serve with a drizzle of cream (or non-dairy cream) and a scattering of seeds as an optional garnish.

2. Potato Kale Soup

This vegan potato kale soup is beautiful, but it's also delicious and nutritious! Perfect for the holidays!

Prep time: 10 minutes | Cook time: 20 minutes | Total time: 30 minutes | Servings: 2

Ingredients For The Vegan Potato Kale Soup

• Onion chopped: 1 small
• Garlic, minced: 1 clove
• Potatoes, cut into small cubes: 2,5 headed
• Carrots, chopped into small pieces: ½, headed
• Celery (root), chopped into small pieces: ½ headed
• Leek, cut into rings: 2 cups
• Vegetable broth: 3 ½ cups
• Kale, cut into stripes: 2-3 handfuls
• Salt
• Black pepper

Ingredients For The Topping

• Whole wheat toast: 2 slices
• Vegan margarine: 1 teaspoon
• Roasted pumpkin seeds: 1 tablespoon
• Soy or oat cuisine/cream: 1-2 tablespoons

Method

1. Heat some olive oil in a big pot and sauté the onion for around 2 minutes. After that, add the garlic and continue to sauté for another minute.
2. After about 15 minutes of cooking, add the greens and simmer for another 2 minutes.
3. Season with salt and pepper, then puree until smooth. Add extra vegetable broth if you want the soup to be thinner. On top, serve the soup with soy or oat cuisine, roasted pumpkin seeds, and handmade croutons. Combine the potatoes, carrots, celery, and leek in a large mixing bowl; for three minutes in the oven—Cook for 15 minutes after adding the veggie broth.
4. Make the homemade croutons in the meantime. In a small skillet, melt the vegan margarine and roast the toast cubes for about 3 minutes or until crispy and golden. Remove from the equation.

3. Tuscan Kale Soup

Are you looking for delicious vegan kale soup? This Tuscan Kale Soup has roasted tomatoes, orzo, and kale in a spicy broth. With less than 250 calories per serving, this is a must-try.

Prep time: 15 minutes | Cook time: 30 minutes | Total time: 45 minutes | Servings: 4

Ingredients

• Olive oil: 1 tablespoon
• Chopped: 1 onion
• Three ribs of celery
• Three carrots, chopped
• One teaspoon each: salt, dried oregano, dried basil
• Crushed red pepper flakes: ¼ teaspoon
• Fire-roasted tomatoes: 1 15oz. can
• Vegetable broth: 4 cups
• Water: 2 cups
• Orzo pasta: ¾ cup
• Chopped kale: 4 cups
• Lemon juice: 1 tablespoon

Method

1. Using a knife, cut the kale into ribbons. In a large soup pot, heat the olive oil over medium heat. In a large mixing bowl, combine the onion, celery, carrots, salt, oregano, basil, and red pepper flakes.
2. Cook, occasionally stirring, for 10 minutes or until softened. Bring the tomatoes, tomato juice, broth, water, and orzo to a boil.
3. Reduce heat to medium-low and cook for 12 minutes or until the orzo is cooked. Serve with a squeeze of lemon juice.

4. Detoxifying Kale Soup

This healthy soup is detoxifying, nourishing, and tasty, with 5 cups of kale and a head of cauliflower!

Prep time: 15 minutes | Cook time: 35 minutes | Total time: 50 minutes | Servings: 4

Ingredients

• Oil: 2 tablespoons
• Yellow onion, finely chopped: 1
• Garlic cloves, minced: 3
• Cauliflower florets: 4 cups
• Yukon gold potato, diced: 1 medium
• Chopped kale: 5 cups
• Vegetable broth: 3 cups
• Juice of 1 lemon: 1
• Salt & pepper to taste

Method

1. Warm the oil in a big pot over medium-low heat. Cook for about 3 minutes, until the onion is transparent, seasoning with salt and pepper.
2. Add the cauliflower, garlic, kale, and potato to the saucepan, mix to combine, and simmer for 5 minutes.
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4. Fill the kettle halfway with vegetable broth and bring it to a boil. Reduce the heat to low and cook for 25 minutes or until the cauliflower and potato are soft.
5. Combine all ingredients in a blender, add the lemon juice, and blend until smooth.

5. White Bean Kale Soup

This cozy vegan White Bean Kale Soup is one of our all-time favorite soup recipes. Fresh lemon adds brightness, red pepper flakes add a bite, and potatoes add a little heartiness. It's even great the next day as leftovers!

Prep time: 15 minutes | Cook time: 35 minutes | Total time: 50 minutes | Servings: 4-6

Ingredients

• Olive oil: 2 tablespoons
• Yellow onion: 1 diced
• Minced garlic: 3 cloves
• Yukon gold or yellow potatoes: 1½ cup
• Diced carrot: 1½ cup
• Bay leaves: 2
• Dried parsley: 2 teaspoons
• Italian seasoning blend: 1½ teaspoon
• Salt: 1 teaspoon
• Red pepper flakes: ½ teaspoon
• Black pepper: ¼ teaspoon
• Vegetable broth: 6 cups
• Lacinato kale, roughly chopped: 6 cups
• White beans: 2 14 oz.
• Lemon juice + more to taste: 2 tablespoons

Method

1. In a big stockpot, heat the oil.
2. Cook occasionally until the onion is softened, about 5-6 minutes. Stir in the garlic, carrots, and potatoes, and simmer for another 5 minutes or until the carrots have softened.
3. Stir in all spices and seasonings, then add the broth and bring it to a boil.
4. Reduce to low heat and cook for another 15 minutes or until the potatoes are fork soft. Cook until the kale has wilted, then add the cannellini beans and lemon juice (about 10 minutes). Adjust the salt and lemon to taste.

6. Spicy Thai Kale Soup

This Thai Kale Soup is one of my top favourites, and I'm thrilled to share the recipe with you finally!! I'd choose it over almost any other home-cooked dinner, and I'd always go back for seconds, if not thirds!

Prep time: 10 minutes | Cook time: 5 minutes | Total time: 15 minutes | Servings: 4

Ingredients

• Low sodium vegetable broth: 3 cups
• Coconut milk: 1 ¼ cups
• Olive or coconut oil: 1 tablespoon
• Sliced mushrooms: 1 cup
• Thinly sliced kale: 1½ cups
• Red bell pepper, chopped: ½ cup
• Fresh ginger peeled and minced: 4 teaspoons
• Garlic cloves peeled and minced: 4
• Stalk lemongrass halved lengthwise: 1 (3-inch)
• Red curry paste: 2 tablespoons
• Hot chilli pepper oil: 2 teaspoons
• Green onion chopped: ½ cup
• Fresh cilantro chopped: 3 tablespoons
• Fresh lime juice: 2 tablespoons

Method

1. Over medium heat, preheat a large pot oven. Swirl the oil around in the pan to coat it. Mushrooms, kale, bell pepper, ginger, garlic, and lemongrass are good additions.
2. Cook, stirring periodically, for 3 minutes. Add the curry paste and pepper oil. Reduce the heat to low and cook the soup for 10 minutes.
3. Lemongrass should be discarded. Onions, cilantro, and lemon juice go on top.
4. Enjoy!

7. Quick Kale Soup Recipe

This smooth Kale Soup recipe is quick and straightforward to prepare. Only 6 materials and 20 minutes are required! It's vegetarian, gluten-free, and vegan-friendly. The brilliant green soup is packed with healthy components and tastes excellent. Each substantial dish contains only 150 calories.

Prep time: 10 minutes | Cook time: 15 minutes | Total time: 25 minutes | Servings: 4

Ingredients

• Oil: 1 tablespoon
• Garlic finely chopped: 2 cloves
• Onion diced: 1
• Potatoes peeled and cubed: 2 medium
• Vegetable stock/broth: 3¼ cups (750ml)
• Milk or dairy-free milk: 1 cup (250ml)
• Handfuls of kale chopped: 2 large
• Black pepper

Method

1. In a large saucepan, heat the oil and add the garlic, onion, and potato. Cook, frequently stirring, for 5 minutes or until soft.
2. Simmer for 10 minutes after adding the stock.
3. Cook for 3 minutes, or until the kale wilts a little, after adding the milk.
4. Season with salt and pepper. Puree the soup with a handheld stick blender or transfer it to a blender and whiz.
5. Serve with a drizzle of cream (or non-dairy cream) and a scattering of seeds as an optional garnish.

8. Instant Pot Kale Potato Soup

This delicious, creamy potato soup is so simple to cook in the Instant Pot that you'll want to eat it all Fall and Winter long. For a special treat, serve with fresh sourdough bread.

Prep time: 10 minutes | Cook time: 20 minutes | Total time: 30 minutes | Servings: 6

Ingredients

• White onion, diced: 1
• Garlic, minced: 4 cloves
• Carrots, peeled and sliced: 3
• Celery chopped: 2 ribs
• Dried oregano: 1 teaspoon
• Dried thyme: ½ teaspoon
• Dried parsley: ½ teaspoon
• Yukon gold or red potatoes, chopped into cubes: 2 lbs.
• Vegetable broth: 3½ cups
• De-stemmed and finely chopped kale: 2 cups
• Salt and pepper to taste
• A squeeze of fresh lemon juice

Method

1. With ¼ cup water or vegetable broth, add the onion, garlic, carrots, and celery to the Instant Pot. Press “Saute” and wait for it to heat up. Cook, frequently stirring, for 5-6 minutes or until it softens and becomes fragrant.
2. Combine the oregano, thyme, and parsley in a bowl. Cook for a few more minutes, stirring to blend.
3. Combine the potatoes and vegetable broth in a large mixing bowl. To blend, stir everything together. Ensure the lid is closed and the venting knob is set to “Sealing.” Set the timer to 10 minutes and press “Pressure Cook.” There's no need to push the start button. “On” will now appear on display. The Instant Pot will take about 10 minutes to reach pressure, after which you will hear a beep, and the lid will close.

9. Lentil Kale Soup

This hearty Lentil Kale Soup is made with nutrient-dense French lentils, mushrooms, garlic, herbs, and balsamic vinegar. It's simple to set together and meal plan for a week's worth of meals.

Prep time: 10 minutes | Cook time: 40 minutes | Total time: 50 minutes | Servings: 6

Ingredients

• Olive oil: 1 tablespoon
• Yellow onion, diced: 1 medium
• Celery chopped: 2 stalks
• Mushrooms sliced: 2 cups
• Fresh sage, chopped: 8 leaves
• Garlic cloves, minced: 6
• Nutritional yeast: 1 tablespoon
• Ground coriander: ½ teaspoon
• French lentils: 1½ cups
• Vegetable broth–6 cups
• Fresh thyme: 8 sprigs
• Fresh rosemary: 1 sprig
• Bay leaves: 2
• Kale, roughly chopped: 2–3 cups
• Good quality balsamic vinegar or the juice of one lemon: 2 tablespoons
• Salt and pepper to taste

Method

1. In a big pot over medium heat, warm your oil. With a pinch of salt, sauté the onions and celery until the onions have softened, about 2-3 minutes. Add the sliced mushrooms and continue to sauté for 3-4 minutes to release most of their moisture.
2. With caramelized bits from your onion and celery in the bottom, your pan should dry up a little. Stir in the garlic and sage and cook for 2 minutes or until the garlic is aromatic.
3. Deglaze the pan with a splash of vegetable broth if necessary, then add the nutritional yeast and coriander and mix well to blend. Mix in your lentils and toss to coat with the rest of your ingredients.
4. Add the thyme, rosemary, and bay leaves to the vegetable soup.
5. Bring the soup to a boil, then reduce to low heat and stew for around 25 minutes.
6. Cook for 5 minutes, occasionally stirring, until the kale has wilted.
7. Remove from the heat, mix in the balsamic vinegar, and season to taste with salt and pepper before serving.

 

Conclusion

Kale, the king of leafy greens, has its fans and detractors, but we can all agree that it is a nutritious powerhouse. This leafy superfood is used in a variety of vegan recipes here! Calcium, iron, and vitamins K, A, and C, are among the nutritional benefits of kale. Try these vegan kale recipes, and let us know your experiences here.

I trust you enjoyed this article about the 9 Tasty Vegan Kale Soup Recipes. Please stay tuned for more blog posts to come shortly. Take care!

JeannetteZ

 

 

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Ideas? Thoughts? Questions? I would love to hear from you. Would you please leave me your questions, experience, and remarks about this article on the 9 Tasty Vegan Kale Soup Recipes, in the comments section below? You can also reach me by email at Jeannette@LivingTheVeganLifestyle.org.

 

 

Disclosure

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