There’s nothing quite like a bowl of homemade soup to bring warmth and nourishment to your day, and this Creamy Vegetable Kale Soup is the perfect blend of hearty and healthy. Packed with creamy potatoes, sweet carrots, flavorful broth, and vibrant kale, this dish is both satisfying and nutrient-dense plant-based soup.
Ingredients:
- 1 cup of chopped onion
- 2 cups of diced carrots
- 2 cups of diced potato
- 1 cup of zucchini, diced
- 1 can of cooked cannelloni beans (white creamy beans), drained
- 5 cups of vegetable broth
- 1 cup of water
- Salt and freshly cracked pepper to taste
- 1 teaspoon of Herbs de Provence
- 1/4 teaspoon of coriander powder (omit if you don’t like)
- 2 cups of chopped fresh kale (or baby spinach)
- Juice of 1 lemon + a squeeze of fresh lemon juice for each bowl
Directions:
Using your Instant Pot, add onion, carrots, potato, and zucchini and 1/2 cup of vegetable broth to the insert liner of your Instant Pot. Sauté for 6 minutes, stirring frequently and adding a 1/4 cup of water at a time if needed to prevent burning. Turn off sauté function. Add liquids, beans, and spices, secure lid, and set to pressure cook for 4 minutes. When done, allow to sit for 10 minutes and then release steam according to the manufacturers directions. When all steam is released, remove lid. Add lemon juice and using an immersion blender, blend until smooth, or partially smooth, or leave chunky. Blend with half the kale and add the remainder of the kale after blending to wilt into the soup. Add a squeeze of lemon juice to each bowl when serving.
Stove top Method:
The directions are basically the same. Sauté the vegetables, add beans, liquid, and seasonings. Cook until vegetables are soft- about 10-15 minutes. Blend with kale or if you prefer, save kale to wilt into the hot soup. Add a good squeeze of fresh lemon juice to each bowl as serving.
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| Blended with kale and added additional kale to wilt on top |
Why Kale It Is Worth Adding to Your Menu
Kale, is rightfully hailed as a superfood. It is loaded with essential vitamins and minerals. It’s an excellent source of vitamins A, C, and K, which support immune health, skin vitality, and bone strength. Plus, its high fiber content aids digestion and promotes a feeling of fullness, making this soup both comforting and wholesome.
Did you know that greens help with detoxification, bone health, and energy.
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Detoxification – Greens support the liver in flushing out toxins. They contain chlorophyll, which may help cleanse the blood and eliminate heavy metals from the body.
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Bone Health – Leafy greens (such as spinach, collard greens, kale and bok choy) are rich in calcium, magnesium, and vitamin K, all essential for strong bones and contribute to preventing osteoporosis.
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Energy Boosting – Greens provide iron (especially spinach and Swiss chard), which supports red blood cell production and helps prevent fatigue. They also contain B vitamins, which play a key role in energy metabolism.
This high protein soup meets gluten-free, vegan, and oil-free standards.
Are you a soup lover? What kind of soups do you make? Do you make sure to include some healthy greens in your daily diet?
My Notes:
1. If the soup is too thick, add 1/4 cup of vegetable broth to each bowl when serving.
2. If you dislike or don’t have kale, use fresh baby spinach.
Disclaimer: I am not a medical doctor and I am not trying to give medical advice. The information on this blog is strickly for educational purposes only. If you need medical advice, please consult a qualified medical doctor before changing your diet in any way.
