15 Healthy Kale Soup Recipes (vegetarian and vegan)

By Alexandra Caspero on February 13, 2022
15 Healthy Soup Recipes Made with Kale
15 Recipes

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. 

Spicy Thai Green Curry Soup

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.

close up bowl of vegan kale and orzo soup
Healthy Vegan Tuscan Kale Soup

Tuscan Kale Soup Recipe 

A hit with both my family and hundreds of readers, this Tuscan Kale Soup is guaranteed to be a winner in your house as well. This Tuscan Kale Soup is similar to Olive Garden’s famous zuppa toscana soup, but much healthier! It’s packed with vegetables, kale and is cholesterol free. A yummy soup that tastes just as rich and decadent without the bacon and heavy cream in their version.

sweet potato stewSweet Potato Stew

This vegan sweet potato and kale soup is incredibly creamy and delicious. 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. 

Bowl of soup with curry paste, lentils and butternut squash
Green Curry Lentil Soup

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 Soup is 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. If you love Thai green curry, then you’ll love this healthy lentil soup version. 

Cranberry Bean Pasta Fagioli
Pasta Fagioli with Kale

Cranberry Bean Pasta Fagioli 

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. 

Chickpea Tortellini Soup with Kale
Chickpea Tortellini Soup

Creamy Chickpea Tortellini Soup

This creamy vegetarian chickpea tortellini 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! 

Turmeric Red Lentil Kale Soup
Red Lentil Kale Soup

Turmeric Red Lentil Soup with Kale

Creamy, thick lentil stew with turmeric, vegetables and kale. This red lentil kale soup is vegan and gluten-free. 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.

Tuscan Lentil Soup with Kale
Lentil Kale Soup

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.

This Tuscan Lentil version is no exception, a rustic take on the classic. Simmered lentils, lots of spices, tomatoes and a generous helping of kale. This is one lentil kale soup you’ll want to make all winter long for simple, weeknight eats. 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.

Black Bean Soup with kale

Spicy Black Bean Kale Soup 

A hearty black bean kale soup recipe from Gena at The Full Helping. Serve as is or with plantain chips or bread for dipping! 

kale and white bean soup

Kale and White Bean Orzo Soup

This simple Kale, White Bean and Orzo Soup is made with a cozy lemony-rosemary broth and can be ready to go in just 30 minutes. It’s naturally vegetarian and also vegan (if you nix the Parmesan), and chock-full of fresh kale and lots of protein. It’s completely customizable with whatever fresh herbs, beans, or pasta shapes that you happen to have on hand. Grab the recipe here.

kale soup recipe

Creamy Potato Kale Soup 

This velvety dream from Pinch of Yum a delicious for dipping with cheesy paninis, bread and hummus, and grilled cheese sandwiches. Bring on the kale! 

Chickpea Sweet Potato Stew with Kale

Chickpea, Sweet Potato and Kale Soup Recipe

Some of the best recipes contain the combo of chickpeas, sweet potatoes and kale or spinach. The combo is just amazing. This soup is a bit different as it is enhanced with lots of ginger and garlic. Grab the recipe from the Vegan8 here

butternut squash lentil soup with kale

Butternut Kale Lentil Soup

This butternut kale lentil soup with herbs is so warming and nourishing! It’s a perfect vegan soup for fall and winter—or any time you’re craving something wholesome and grounding. Grab the recipe from The Full Helping here. 

curried cauliflower rice soup with kale

Curried Cauliflower Rice Soup with Kale

This vegan kale soup is a crowd pleaser for everyone. A healthy recipe packed with kale, roasted veggies, cauliflower rice and plenty of warming spices. Big bold and hearty flavors, delicious, and yet still nourishing. So, if you have 45-50 minutes and a refrigerator full of veggies, you basically have everything you need. Recipe here. 

lemon white bean soup

Lemon Garlic Kale Soup with White Beans

Quick to pull-together, hearty and nourishing. Enjoy Lemon-Garlic White Bean, Kale and Fennel Soup with a thick slice of crusty sourdough to make a cozy meal. This recipe is vegetarian, vegan and gluten free.

Rutabage Kale Soup Recipe

Rutabaga and Kale Soup with Coconut Bacon

Another delicious soup recipe from my friend Gena at The Full Helping. Roasted rutabaga and parsnip create a silky, creamy soup with plenty of kale and coconut bacon on top. 

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

 

 

Meet Alex Caspero

Alex Caspero is a Registered Dietitian, New York Times Bestselling Plant-Based Chef and mom of two. She aims to cut through the nutrition noise by providing real-life, nourishing tips for body and mind. Learn more about Alex.

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