Creamy Kale Soup

Diet Tags

Gluten-Free, Vegetarian

Embarking on a culinary journey with this creamy soup is beneficial.

This velvety soup delights your taste buds and embodies a thoughtful consideration for maintaining a delicate balance between fiber intake and zinc absorption.

As you savor the heartiness of kale and the comforting textures of cream, this soup emerges as a nourishing choice that encourages the inclusion of zinc-balanced vegetables in your daily diet.

Discover the perfect blend of flavors and health-conscious choices in this delightful bowl of warmth.

Recipe Benefits

  • Eating kale is good for your health because it contains essential nutrients like vitamins, minerals, and fiber.
  • Kale is a good source of zinc, which is necessary for your body to absorb nutrients properly.
  • Regular or dairy-free milk can make the soup creamy and delicious.
  • The soup is easy to make and can be blended for a smooth texture, making it a convenient and nutritious addition to your meals.


Ingredients for 4 servings:

  • 1 tablespoon oil
  • 2 cloves minced garlic
  • 1 onion diced
  • 2 medium potatoes peeled and cubed
  • 3 ¼ cups (750ml) water
  • 1 cup (250ml) milk
  • 2 large handfuls of chopped kale
  • pepper to taste
  • salt to taste


  1. Heat oil in a large saucepan. Add garlic, onion, and potato. Cook for 5 minutes until soft, stirring often.
  2. Pour water into the saucepan and let it simmer for 10 minutes.
  3. Add milk and kale. Cook for 3 minutes or until the kale wilts slightly.
  4. Season the soup with pepper.
  5. Puree the soup using a handheld stick blender or transfer it to a blender.

Nutritional Information

Per serving:

  • Calories: 283.45 kcal
  • Protein: 10.7 g
  • Fat: 11.9 g
  • Carbohydrates: 36.5 g
  • Fiber: 3.75 g
  • Zinc: 1.15 mg

Based on Nutrisurvey


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