Creamy Kale Soup Recipe Is Nutritious & Delicious (7 Ingredients, 15 Minutes) by 30Seconds Food

21 days ago

Creamy Kale Soup Recipe Is Nutritious & Delicious (7 Ingredients, 15 Minutes)

You probably already know that kale is really good for you. In fact, kale is considered a nutrition superstar because of the high amounts of vitamins and minerals it contains. Kale is a cruciferous vegetable (along with broccoli, cauliflower, Brussels sprouts, cabbage, etc.). These vegetables, including kale, provide numerous health benefits, such as supporting the immune system, regulating blood pressure and maybe even reducing the risk of some cancers.

But, even knowing how healthy kale is, you still may be wondering how to get more kale into your diet. We have good news for you! This creamy kale soup recipe requires minimal prep, only seven ingredients and is ready in about 15 minutes. Nutritious and delicious!

Creamy, quick and packed full of healthy kale and other nutritious ingredients, this low-sodium, low-calorie kale recipe is an easy go-to meal, especially on busy weekdays because it's so simple to make. This vegetable soup is made with olive oil, onion, garlic, light coconut milk, water, nutritional yeast and kale. The sea salt is optional. 

The gluten-free cream of kale soup starts with cooking onions and garlic in a little olive. Add the coconut milk, water, nutritional yeast and kale and cook for about five minutes. Then, blend it using an immersion blender. If you don't have an immersion blender, cool the low-calorie soup a little then carefully blend it in a traditional blender (following manufacturer's instructions).

Serve this vibrant vegetarian soup for lunch or as a light dinner with a side of warm bread. Add some texture by topping a bowl of this yummy soup with pine nuts, croutons or oyster crackers. Healthy never tasted so good!

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Cuisine: American
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 4


  • 1 tablespoon extra virgin olive oil
  • 1 onion, chopped
  • 5 cloves garlic, minced
  • 28 ounces (2 cans) light coconut milk
  • 2 cups water
  • 2 tablespoons nutritional yeast
  • 4 cups chopped kale
  • 2 teaspoons sea salt (optional)

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Recipe Notes

  • If you don't have an immersion blender, you can use a regular blender. But, be careful when blending hot liquids and follow the manufacturer's instructions.
  • Garnish this soup with pine nuts, croutons or oyster crackers, if desired.
  • Store leftover soup in an airtight container in the refrigerator or freezer.

Here's how to make it: 

  • In a soup pot, cook the onion in the olive oil until soft, about 5 minutes. Add the garlic and cook about 30 seconds. 
  • Add the coconut milk, water, salt, nutritional yeast and kale. Season with sea salt and black pepper, if desired. Cover and cook about 5 minutes. Turn off the heat.
  • Blend the soup using an immersion blender. 
  • Serve immediately or cook a bit longer if you want the soup thicker. 

Nutrition Facts Per Serving

Calories: 147

Total Fat: 7.4g

Saturated Fat: 3.5g

Cholesterol: 0mg

Sodium: 56mg

Total Carbohydrate: 16.6g

Dietary Fiber: 3.7g

Total Sugars: 1.2g

Protein: 6.5g

Vitamin D: 0mcg

Calcium: 103mg

Iron: 2mg

Potassium: 384mg

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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Elisa Schmitz
What a great way to get your greens in. And it's soup weather, so bring it on!
So simple and so good for you. 🥬
I love a creamy green soup like this...

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