Meet Alex Caspero
Alex Caspero is a Registered Dietitian, New York Times Bestselling 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.
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.
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.
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.
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.
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.
Get the recipe: Tuscan Kale Soup
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.
Get the recipe: Sweet Potato Stew
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.
Get the recipe: Spicy Thai Green Curry Lentil Soup
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.
Get the recipe: Cranberry Bean Pasta Fagioli
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!
Get the recipe: Creamy Chickpea Tortellini Soup
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.
Get the recipe: Turmeric Red Lentil Soup with Kale
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.
Get the recipe: Vegan Tuscan Kale Lentil 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!
Creamy tortellini soup made in the Instant Pot! This simple instant pot tortellini soup with tomatoes and kale is ready in just 30 minutes and perfect for busy weeknights.
Get the recipe: Instant Pot Tortellini Soup
This velvety dream contains pillowy gnocchi, kale, and vegan sausage. If you love creamy soups, then you’ve gotta try this one. Perfect for busy weeknights as it’s ready in just 40 minutes. Bring on the kale!
Get the recipe: Creamy Vegan Gnocchi Soup
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.
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.
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.
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.
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.
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