Looking for a nutritious and delicious way to incorporate more greens into your diet? Look no further than kale! This superfood has gained popularity in recent years, and for good reason. Packed with vitamins A, C, and K, as well as minerals like calcium and iron, kale is a nutritional powerhouse. And the best part? It’s incredibly versatile – from soups to salads, sautés to smoothies.
In this article, we’ll be exploring 20 hearty kale soup recipes that are sure to become new favorites. From creamy coconut-based soups to spicy sausage-filled ones, there’s something for everyone on this list. Whether you’re a vegan, vegetarian, or meat-lover, these recipes are designed to satisfy your cravings while also providing a boost of nutrients.
So grab a spoon and dig in! We’ll start with some classic combinations and work our way up to more adventurous flavors. Get ready to cozy up with a warm bowl of goodness.
Creamy Coconut Kale and Lentil Soup
This hearty soup combines the natural sweetness of lentils with the earthiness of kale, all wrapped up in a rich and creamy coconut broth. Perfect for a cozy evening meal or as a comforting pick-me-up.
Ingredients:
– 1 cup red or green lentils, rinsed and drained
– 2 cups water or vegetable broth
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 2 cups kale leaves, stems removed and discarded, leaves coarsely chopped
– 1 can (14 oz) diced tomatoes
– 1/4 cup coconut cream
– 1 tsp curry powder
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, combine lentils and water or broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender.
2. Add chopped onion and garlic to the pot; cook until softened, about 5 minutes.
3. Stir in chopped kale and diced tomatoes; cook until kale is wilted.
4. Add coconut cream, curry powder, salt, and pepper. Stir well to combine.
5. Simmer soup for an additional 10-15 minutes or until flavors have melded together.
6. Taste and adjust seasoning as needed. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 40-50 minutes
Spicy Sausage and Kale Soup
Warm up with a bowl of spicy sausage and kale soup, perfect for a cozy night in. This hearty soup combines the savory flavors of spicy sausage with the earthy goodness of kale.
Ingredients:
– 1 lb spicy Italian sausage, casings removed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups chicken broth
– 2 cups kale leaves, stems removed and discarded, leaves coarsely chopped
– 1 teaspoon smoked paprika
– Salt and pepper, to taste
Instructions:
1. Heat the oil in a large pot over medium-high heat. Add the sausage and cook, breaking up with a spoon, until browned, about 5 minutes.
2. Add the onion and garlic; cook until softened, about 3 minutes.
3. Pour in the broth and bring to a boil. Reduce the heat to low and simmer for 10 minutes.
4. Stir in the kale and smoked paprika. Cook until the kale is tender, about 5 minutes.
5. Season with salt and pepper. Serve hot.
Cooking Time: 25 minutes
Tuscan White Bean and Kale Soup
Warm up with this hearty and comforting Tuscan-inspired soup, packed with creamy cannellini beans, tender kale, and aromatic garlic. This easy-to-make recipe is perfect for a cozy night in or a quick lunch.
Ingredients:
– 1 can cannellini beans (14 oz), drained and rinsed
– 2 cups chicken broth
– 1 large onion, chopped
– 3 cloves garlic, minced
– 2 cups kale leaves, stems removed and chopped
– 1/4 cup grated Parmesan cheese
– Salt and pepper, to taste
– Extra virgin olive oil, for serving (optional)
Instructions:
1. In a large pot, sauté onion and garlic in a little olive oil until softened.
2. Add cannellini beans, chicken broth, and kale. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until kale is tender.
3. Season with salt and pepper to taste.
4. Serve hot, topped with grated Parmesan cheese and a drizzle of olive oil (if desired).
Cooking Time: 25-30 minutes
Vegan Potato Kale Soup with Turmeric
This vibrant soup combines the comforting warmth of potatoes and kale with the anti-inflammatory benefits of turmeric, making it a perfect choice for a cozy night in. This recipe is easy to make and packed with nutrients.
Ingredients:
– 2 large potatoes, peeled and diced
– 1 bunch of curly kale, stems removed and chopped
– 2 cloves of garlic, minced
– 1 small onion, chopped
– 2 cups vegetable broth
– 1/2 cup non-dairy milk (such as almond or soy milk)
– 1 teaspoon ground turmeric
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the garlic, onion, and kale in a little water until the vegetables are tender.
2. Add the diced potatoes, vegetable broth, and non-dairy milk. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the potatoes are tender.
3. Stir in ground turmeric and season with salt and pepper to taste.
4. Serve hot, garnished with chopped kale leaves if desired.
Cooking Time: 25-30 minutes
Smoky Bacon and Kale Soup
This hearty soup combines the smokiness of bacon with the earthy goodness of kale, perfect for a cozy night in. With its rich flavors and comforting warmth, it’s sure to become a new favorite.
Ingredients:
– 6 slices of thick-cut bacon
– 1 large onion, diced
– 3 cloves of garlic, minced
– 2 cups of chicken broth
– 2 cups of water
– 2 tablespoons of tomato paste
– 1 teaspoon of smoked paprika
– Salt and pepper, to taste
– 2 cups of curly kale leaves
Instructions:
1. Cook the bacon in a large pot over medium heat until crispy, then remove from pot.
2. Add onion and garlic to pot; cook until softened, about 5 minutes.
3. Add chicken broth, water, tomato paste, smoked paprika, salt, and pepper. Stir to combine.
4. Bring mixture to a boil, then reduce heat and simmer for 15 minutes.
5. Add cooked bacon and kale leaves to pot. Simmer for an additional 10-15 minutes or until kale is tender.
6. Serve hot, garnished with additional crispy bacon if desired.
Cooking Time: 30-40 minutes
Lemon Garlic Chicken and Kale Soup
This bright and citrusy soup is a perfect blend of flavors, featuring tender chicken, wilted kale, and a hint of garlic. It’s a quick and easy meal that’s sure to become a family favorite.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 cloves garlic, minced
– 2 cups chopped kale
– 4 cups chicken broth
– 1/2 cup freshly squeezed lemon juice
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the garlic in a little bit of olive oil until fragrant.
2. Add the chopped kale and cook until wilted, about 3-4 minutes.
3. Add the chicken broth, lemon juice, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 10-12 minutes or until the chicken is cooked through.
4. Shred the cooked chicken and add it back to the pot.
5. Simmer for an additional 2-3 minutes before serving.
Cooking Time: 20-25 minutes
Moroccan Chickpea and Kale Soup
Warm up with this hearty and aromatic soup that combines the nutty flavor of chickpeas with the earthy taste of kale, all wrapped in a rich blend of Moroccan spices.
Ingredients:
– 1 can chickpeas (15 oz), drained and rinsed
– 2 cups kale leaves, stems removed and chopped
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon cayenne pepper
– 4 cups vegetable broth
– Salt and pepper, to taste
– 2 tablespoons olive oil
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and cook until softened, about 5 minutes.
3. Add the garlic, cumin, smoked paprika, cinnamon, and cayenne pepper. Cook for 1 minute.
4. Add the chickpeas, vegetable broth, and kale. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the kale is tender.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with chopped fresh parsley or cilantro if desired.
Cooking Time: 25-30 minutes
Thai Coconut Curry Kale Soup
Experience the bold flavors of Thailand with this creamy and nutritious soup. This recipe combines the earthy sweetness of kale with the warmth of coconut milk and the spiciness of Thai red curry paste.
Ingredients:
– 2 tablespoons vegetable oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 2 cups kale leaves, stems removed and chopped
– 1 can (14 oz) coconut milk
– 2 teaspoons Thai red curry paste
– 4 cups chicken or vegetable broth
– Salt and pepper to taste
– Fresh cilantro, chopped (optional)
Instructions:
1. Heat oil in a large pot over medium heat.
2. Add onion, garlic, and ginger; cook until softened, about 5 minutes.
3. Add kale and cook until wilted, about 3-4 minutes.
4. Stir in curry paste and cook for 1 minute.
5. Pour in coconut milk and broth; bring to a simmer.
6. Reduce heat to low and let soup simmer for 10-15 minutes or until flavors meld.
7. Season with salt and pepper to taste.
8. Garnish with chopped cilantro, if desired.
Cooking Time: 20-25 minutes
Rustic Italian Kale and Tomato Soup
This hearty soup combines the rich flavors of Italy with the nutritional benefits of kale, making it a perfect comfort food for any season. With minimal ingredients and effortless preparation, you’ll be sipping this deliciousness in no time!
Ingredients:
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 cups chopped fresh kale leaves
– 2 cups canned crushed tomatoes
– 4 cups chicken or vegetable broth
– 1/2 teaspoon dried basil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Heat oil in a large pot over medium heat.
2. Add onion and cook until softened, about 3-4 minutes.
3. Add garlic and cook for an additional minute.
4. Add kale and cook until wilted, about 5 minutes.
5. Stir in crushed tomatoes, broth, and basil.
6. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until soup has thickened slightly.
7. Season with salt and pepper to taste.
8. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 25-30 minutes
Quinoa and Kale Detox Soup
This hearty soup is a powerhouse of nutrition, packed with protein-rich quinoa, iron-abundant kale, and immunity-boosting garlic. Perfect for a quick lunch or dinner, this recipe will leave you feeling refreshed and rejuvenated.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 small onion, chopped
– 3 cloves garlic, minced
– 2 cups curly kale, stems removed and chopped
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic and cook for an additional minute.
3. Add the quinoa and water or broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until the quinoa is tender.
4. Stir in the chopped kale and cook until wilted, about 5 minutes.
5. Season with thyme, salt, and pepper to taste.
Cooking Time: 25-30 minutes
Beef and Kale Stew with Root Vegetables
Warm up on a chilly day with this comforting stew that combines tender beef, nutritious kale, and sweet root vegetables. Perfect for a weeknight dinner or weekend meal prep.
Ingredients:
– 1 pound beef chuck, cut into 2-inch pieces
– 2 tablespoons olive oil
– 1 large onion, chopped
– 3 cloves garlic, minced
– 2 medium carrots, peeled and chopped
– 2 medium potatoes, peeled and chopped
– 1 large sweet potato, peeled and chopped
– 2 cups kale leaves, stems removed and chopped
– 4 cups beef broth
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. Heat oil in a large Dutch oven over medium-high heat. Brown the beef in batches, then set aside.
2. Add onion, garlic, carrots, potatoes, and sweet potato. Cook until vegetables are tender, about 10 minutes.
3. Add browned beef, kale, beef broth, and thyme. Season with salt and pepper to taste.
4. Bring to a boil, then reduce heat and simmer for 30 minutes or until beef is tender.
5. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 45-50 minutes
Roasted Butternut Squash and Kale Soup
Roasted Butternut Squash and Kale Soup Recipe
This creamy soup is a perfect blend of fall flavors, with roasted butternut squash and kale adding natural sweetness and earthy depth. Serve warm with crusty bread or as a starter for your next dinner party.
Ingredients:
– 1 medium butternut squash (about 2 lbs)
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups kale leaves, stems removed and discarded, leaves coarsely chopped
– 4 cups vegetable or chicken broth
– 1/2 cup heavy cream or half-and-half (optional)
– Salt and pepper to taste
– Freshly ground nutmeg to taste
Instructions:
1. Preheat oven to 425°F.
2. Cut the butternut squash in half lengthwise, scoop out seeds, and place cut-side up on a baking sheet.
3. Drizzle with olive oil and roast for 45-50 minutes or until tender.
4. In a large pot, sauté onion and garlic in a little bit of oil until softened.
5. Add roasted squash, kale, broth, salt, and pepper. Bring to a boil then simmer for 15-20 minutes.
6. Use an immersion blender or transfer soup to a blender and puree until smooth.
7. Stir in heavy cream or half-and-half (if using) and adjust seasoning as needed.
Cooking Time: About 1 hour
Mexican-Inspired Black Bean and Kale Soup
Warm up with this hearty and flavorful soup that combines the richness of black beans with the earthiness of kale, all infused with the bold spices of Mexico.
Ingredients:
– 1 can black beans, drained and rinsed
– 2 cups kale leaves, stems removed and chopped
– 1 medium onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can diced tomatoes
– 4 cups vegetable broth
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
– Optional: jalapeños or hot sauce for added heat
Instructions:
1. In a large pot, sauté the onion, garlic, and bell pepper in a little oil until tender.
2. Add the cumin, smoked paprika, salt, and pepper. Cook for 1 minute.
3. Stir in the black beans, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the flavors have melded together.
4. Add the chopped kale and cook until wilted, about 5 minutes.
5. Taste and adjust seasoning as needed.
Cooking Time: 30-40 minutes
French Onion Soup with Kale and Gruyère
This recipe combines the rich flavors of French onion soup with the added nutrition and texture of kale and melted Gruyère cheese. Perfect for a cozy dinner or lunch.
Ingredients:
– 4 large onions, thinly sliced
– 2 tablespoons butter
– 1/2 cup dry white wine (optional)
– 6 cups beef broth
– 2 cups kale leaves, stems removed and chopped
– 2 cloves garlic, minced
– 2 slices Gruyère cheese, grated
– Salt and pepper to taste
– Crusty bread, toasted (optional)
Instructions:
1. Melt butter in a large saucepan over medium heat. Add onions and cook until caramelized, stirring occasionally.
2. Add wine (if using) and broth. Bring to a simmer.
3. Stir in kale and garlic. Cook until kale is tender, about 5 minutes.
4. Preheat broiler.
5. Ladle soup into oven-proof bowls. Top each bowl with grated Gruyère cheese.
6. Broil until cheese is melted and bubbly.
7. Serve hot, topped with toasted bread if desired.
Cooking Time: 30-40 minutes
Greek Lemon Rice and Kale Soup
This refreshing soup combines the bright flavors of lemon and herbs with creamy rice and nutritious kale, perfect for a light and satisfying meal.
Ingredients:
– 2 cups chicken or vegetable broth
– 1 cup uncooked white rice
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 3 cloves garlic, minced
– 2 cups curly kale, stems removed and leaves torn
– 1/4 cup freshly squeezed lemon juice
– Salt and pepper to taste
– Optional: crumbled feta cheese and a sprinkle of parsley for garnish
Instructions:
1. In a large pot, heat the oil over medium-high heat. Add the onion and cook until translucent, about 3-4 minutes.
2. Add the garlic and cook for an additional minute.
3. Add the broth, rice, and lemon juice. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes or until the rice is cooked and liquid has been absorbed.
4. Stir in the kale and cook until wilted, about 2-3 minutes. Season with salt and pepper to taste.
5. Serve hot, garnished with feta cheese and parsley if desired.
Cooking Time: 30-35 minutes
Curried Sweet Potato and Kale Soup
Warm up with a comforting bowl of Curried Sweet Potato and Kale Soup!
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 bunch kale, stems removed and leaves torn
– 1 can (14 oz) coconut milk
– 2 cups vegetable broth
– 2 tsp curry powder
– Salt and pepper to taste
– Optional: naan bread or crusty bread for serving
Instructions:
1. In a large pot, sauté the onion and garlic in a little oil until softened.
2. Add the diced sweet potatoes, curry powder, salt, and pepper. Cook for 5 minutes, stirring occasionally.
3. Pour in the vegetable broth and bring to a boil.
4. Reduce heat and simmer for 20-25 minutes or until sweet potatoes are tender.
5. Stir in the coconut milk and torn kale leaves.
6. Simmer for an additional 5-7 minutes or until kale is wilted.
7. Serve hot, garnished with naan bread or crusty bread if desired.
Cooking Time: 30-40 minutes
Garlicky Mushroom and Kale Soup
This hearty soup is a perfect blend of earthy mushrooms, pungent garlic, and nutritious kale, all combined in a rich and flavorful broth. It’s a comforting and healthy meal option for any time of the year.
Ingredients:
– 2 tablespoons olive oil
– 4 cups mixed mushrooms (button, cremini, shiitake), sliced
– 3 cloves garlic, minced
– 1 onion, chopped
– 2 cups kale, stems removed and chopped
– 4 cups vegetable broth
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Heat olive oil in a large pot over medium heat.
2. Add mushrooms, garlic, and onion; cook until the vegetables are tender, about 5 minutes.
3. Add kale, vegetable broth, and thyme; bring to a boil.
4. Reduce heat and simmer for 15-20 minutes or until the soup has thickened slightly.
5. Season with salt and pepper to taste.
Cooking Time: 25-30 minutes
Asian-Inspired Miso Kale Soup
Warm up with this comforting and flavorful soup that combines the nutty taste of miso paste, the earthy sweetness of kale, and the richness of sesame oil.
Ingredients:
– 2 tablespoons sesame oil
– 1 small onion, thinly sliced
– 3 cloves garlic, minced
– 2 cups vegetable broth
– 1/4 cup white miso paste
– 2 cups chopped kale leaves (curly or lacinato work well)
– 1/2 teaspoon soy sauce
– Salt and pepper to taste
– 1 tablespoon chopped green onions for garnish (optional)
Instructions:
1. Heat sesame oil in a large pot over medium heat.
2. Add sliced onion and cook until translucent, about 3-4 minutes.
3. Add minced garlic and cook for an additional minute.
4. Pour in vegetable broth and bring to a simmer.
5. Stir in miso paste and soy sauce. Cook for 1-2 minutes or until heated through.
6. Add chopped kale leaves and cook until wilted, about 3-4 minutes.
7. Season with salt and pepper to taste.
8. Garnish with green onions if desired.
9. Serve hot.
Cooking Time: 15-20 minutes
Herbed Turkey and Kale Soup
This hearty soup is a perfect blend of flavors and textures, featuring tender turkey, nutrient-rich kale, and aromatic herbs. Perfect for a cozy evening or a quick lunch option.
Ingredients:
– 1 lb ground turkey
– 2 cups chicken broth
– 1 medium onion, diced
– 3 cloves garlic, minced
– 2 cups curly kale, stems removed and chopped
– 1 teaspoon dried thyme
– 1/2 teaspoon dried sage
– Salt and pepper to taste
– 2 tablespoons olive oil
Instructions:
1. Heat the olive oil in a large pot over medium-high heat.
2. Add the ground turkey and cook until browned, breaking it up with a spoon as needed.
3. Add the onion and garlic; cook until the onion is translucent.
4. Pour in the chicken broth and bring to a boil.
5. Reduce heat to low and simmer for 10 minutes.
6. Stir in the kale, thyme, and sage. Simmer for an additional 5-7 minutes or until the kale is tender.
7. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Simple Garlicky Kale and White Bean Soup
This hearty soup is a perfect blend of creamy white beans, tender kale, and pungent garlic. It’s a comforting and nutritious meal that can be ready in under 30 minutes.
Ingredients:
– 1 medium onion, chopped
– 3 cloves of garlic, minced
– 2 cups of white beans (cannellini or navy), drained and rinsed
– 4 cups of vegetable broth
– 1 bunch of kale, stems removed and chopped
– 1 teaspoon dried thyme
– Salt and pepper to taste
– Optional: 2 tablespoons of olive oil
Instructions:
1. In a large pot, sauté the onion and garlic in olive oil (if using) until softened.
2. Add the white beans, vegetable broth, and thyme. Bring to a boil, then reduce heat and simmer for 15 minutes.
3. Stir in the chopped kale and cook until wilted, about 5 minutes.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with additional garlic or crusty bread if desired.
Cooking Time: 20-25 minutes
Summary
Get ready to warm up with these 20 hearty kale soup recipes! From creamy coconut to spicy sausage, and from vegan potato to smoky bacon, there’s something for everyone. Discover international flavors like Moroccan chickpea, Thai curry, and Mexican black bean. For a comforting twist, try rustic Italian tomato or French onion soups with kale and Gruyère. Or opt for lighter options like quinoa detox or garlicky mushroom soups. Whatever your taste, these deliciously nutritious soup recipes are sure to satisfy your cravings and nourish your body.
