Hearty Paleo Kale Soup with a Twist
Kale is one of the best leafy greens out there, packed with nutrition and flavour. In fact, here are 12 reasons why you should get more kale in your diet. I tend to buy a lot of it when it’s in season (and cheap!) and once I’ve made kale chips, green smoothies and kale salad, it’s time to move on to soup.
Recipe: Kale Soup
Equipment
- Large pan
- Blender or Food Processor
- Cutting board
Ingredients
- Dash extra virgin olive oil
- 2 onions finely diced
- 2 cloves of garlic minced
- 1 teaspoon dried thyme or a sprig, if using fresh
- 1 litre chicken stock find out how to make it here
- 1 medium sweet potato peeled and finely diced
- 400 g fresh kale
- Sea salt & pepper to taste
Instructions
- Prepare the Base: In a large pan, add the olive oil and onions. Fry over a medium heat for a few minutes until the onions start to soften.
- Add Flavour: Before the onions start to colour, add in the garlic and thyme. Stir on the heat for 1-2 minutes.
- Combine Ingredients: Slowly pour the chicken stock into the pan and add the diced sweet potatoes. Bring the pan to the boil, then reduce and allow to simmer for 15 minutes, or until the sweet potato starts to break down.
- Incorporate Kale: Add the fresh kale and cook for 3-4 minutes, until the kale is cooked and soft.
- Blend the Soup: Carefully transfer the mixture to a blender or food processor and blitz until smooth. You may need to do this in multiple batches depending on your blender's capacity.
- Final Touches: Return the blended soup to the pan over the heat. Season as required, then serve.
Why Kale Soup Deserves a Spot in Your Meal Rotation
Kale soup is a satisfying and simple way to use up a large bunch of kale. It’s warming, comforting and deeply nourishing. Whether you're following a Paleo lifestyle or simply looking to get more leafy greens into your diet, this soup delivers on every level. Rich in fibre, antioxidants, and vital minerals, kale is an absolute powerhouse – and this recipe makes it easy to enjoy.
Unlike cream-based soups, this recipe lets the vegetables shine without needing dairy or flour to thicken it. It’s naturally gluten-free, dairy-free and grain-free, making it a go-to option for those with food sensitivities or anyone seeking cleaner eating habits.
Health Benefits of Kale
Kale is often referred to as a superfood, and with good reason. It’s one of the most nutrient-dense foods you can eat. Just one cup contains more than your daily requirement of vitamin K, along with hefty doses of vitamins A and C, manganese, copper, calcium, potassium and magnesium.
It's also high in antioxidants, including beta-carotene and flavonoids, which support immune health and reduce inflammation. For anyone watching their iron intake, kale is a plant-based source of non-heme iron, and the addition of vitamin C-rich vegetables in this soup helps increase absorption.
Choosing Your Ingredients
This soup is highly forgiving and flexible, meaning you can use whatever vegetables you have on hand. But for the best results, stick to fresh, in-season produce when possible. Here are some ingredient tips:
- Kale: Curly kale is widely available and works perfectly. Make sure to remove the tough stalks and chop it finely for quicker cooking and easier eating.
- Stock: Homemade bone broth or high-quality chicken stock adds both flavour and extra nutrition. Vegetable stock can also be used for a lighter version.
- Aromatics: Onion and garlic are key to creating a rich base of flavour. You can also include leek or celery if you like.
- Protein: For extra substance, add shredded cooked chicken, sausage, or even leftover roast meat. Keep it simple if you prefer a plant-based option.
How to Prepare Kale for Soup
Properly preparing your kale ensures the best texture and flavour in your soup. Start by removing the stems – they can be quite tough and fibrous. Give the leaves a good rinse under cold water to remove any grit. Then slice them thinly. The smaller the pieces, the quicker they cook and the more evenly they integrate into the soup.
Batch Cooking and Freezing
Kale soup is one of those recipes that actually tastes better the next day. The flavours deepen and mellow, making leftovers a treat. This makes it ideal for batch cooking. Double the recipe and portion it into airtight containers for easy lunches or quick dinners during the week.
Freezing Tips: Let the soup cool completely before freezing. Use freezer-safe containers and label them with the date. It will keep well in the freezer for up to three months. When you're ready to eat, defrost overnight in the fridge or gently reheat straight from frozen on the stovetop over low heat.
Delicious Variations to Try
Once you’ve mastered the base recipe, feel free to experiment. Here are some ideas to change it up:
- Spice it up: Add a pinch of chili flakes, smoked paprika or a swirl of harissa for a spicy version.
- Add legumes: If you're not strict Paleo, adding cooked lentils or cannellini beans can make it extra hearty.
- Try different greens: Swap some or all of the kale for spinach, silverbeet, or collard greens depending on availability.
- Creamy touch: For a creamier version without dairy, try blending part of the soup and adding coconut milk or cashew cream.
Serving Suggestions
This soup is satisfying enough to enjoy as a main course, especially with a protein boost. For a more complete meal, serve it alongside one of the following:
- Paleo flatbread: Made from almond or coconut flour, this is a great way to mop up every last spoonful.
- Roasted root veg: A side of roasted sweet potatoes or parsnips makes a beautiful contrast in texture.
- Simple salad: A tangy vinaigrette over rocket or mixed greens complements the earthy flavours of the soup.
Meal Prep and Storage Advice
Whether you’re planning your lunches for the week or just want something nourishing to come home to after work, kale soup is a great option to prepare ahead. Store in the fridge for 3 to 4 days in a sealed container and reheat gently on the stove. If you're packing it for work, invest in a good thermos to keep it hot until lunchtime.
Making It Kid-Friendly
If you're trying to get more greens into your family’s diet, kale soup is a clever vehicle. Consider blending the soup to a smooth consistency and topping with crispy bacon or shredded chicken to make it more appealing to younger eaters. You can also stir in a bit of carrot or sweet potato to balance out the slight bitterness of kale.
Environmental Benefits of Using Seasonal Kale
Buying kale when it’s in season not only saves money but also supports local farmers and reduces the carbon footprint of your meal. Seasonal produce is fresher, tends to have fewer pesticides, and usually tastes better too. If you have a garden, kale is one of the easiest leafy greens to grow year-round in many parts of Australia.
Storage Tips:
This soup can be made ahead and will keep in the fridge for a day or so, ready to be reheated. Alternatively, make a big batch and store individual-sized portions in the freezer, ready to pull out on a day you don’t feel like cooking.
Final Thoughts
Kale Soup is a nutritious and flavourful delight, perfect for any season. It’s easy to make, packed with vitamins, and a great way to enjoy the benefits of kale. Whether you're new to Paleo or just want a comforting bowl of goodness, this recipe is one to keep in your rotation. It’s adaptable, budget-friendly, and full of real food ingredients that fuel your body and mind.
Try this recipe today and let me know how it turned out in the comments below. Additionally, don’t forget to share any tips or variations you tried. Happy cooking!
Made this kale soup and it was fantastic! The sweet potato added a nice touch of sweetness, and the kale was perfectly tender. Great for a nutritious and warming meal. Thanks for the recipe!