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recipe kale soup paleo diet greens veg superfood

Hearty Paleo Kale Soup with a Twist

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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 paleo diet greens veg superfood
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5 from 1 vote

Recipe: Kale Soup

This Kale Soup is a nutritious and flavorful delight, perfect for any season. Packed with vitamins and minerals, it’s an easy and delicious way to enjoy the benefits of kale. Make a big batch and store individual portions in the freezer for a quick and healthy meal.
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Soups
Cuisine: Paleo, Vegan, vegetarian
Keyword: Easy Soup, Healthy Soup, Kale Soup, Paleo Soup
Servings: 4 Serves
Calories: 150kcal
Cost: $10

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!

recipe kale soup paleo diet greens veg superfood

12 reasons you should eat more kale paleo diet healthy

12 reasons you should eat more kale

I'm trying to get a lot more vegetables in my diet – particularly those of the green variety. Kale is my current favourite, it tastes a lot better than it looks and is densely packed with nutrition! Kale is a cruciferous vegetable – and in the Brassica family, but it packs far more of a nutritional punch than its other family members; cauliflower, broccoli and cabbage. Here are 12 reasons you should get more in your diet!

1. It’s full of flavonoids (45 different types) which have many antioxidant & anti-inflammatory benefits.

2. It’s loaded with vitamin K which is crucial for proper blood clotting

3. It also gives a good dose of vitamins A and C – in fact far more vitamin C than an orange.

4. Lots of minerals are also found, such as copper, potassium, phosphorus and manganese

5. Calcium is also more abundant in kale than it is in milk (so those myths that paleo will leave you deficient in calcium are completely unfounded)

6. Kale is a great source of sulphur – and we all know we should be eating more sulphurous veggies….

12 reasons you should eat more kale paleo diet healthy

7. It's  high in iron, essential for a good immune system.

8. Generally kale is a fairly cheap veg, so it’s great to pack out meals on a budget

9. Green fingers? Kale is a relatively easy veg to grow – and the best thing is it’s always fresh!

10. With curly kale, red kale, baby kale  and even a purple kale – you can’t get bored of it!

11. Not that we care about calories, but kale is very low in calories

12. It’s also very low fat – but don’t worry, you can rectify this by cooking it in a generous amount of coconut oil!

How to eat it?

I often just stir fry some kale in coconut oil, but kale is also great in green smoothies – and if you haven’t tried kale chips yet, you’re missing out! If you’d usually eat spinach, try swapping it out for some kale in recipes. And if your family aren't keen on it, try steaming it, puréeing it and mixing it into dishes like stews and casseroles. They’ll never know!

Kale is also great raw in salads – and it goes really well mixed in with some scrambled eggs for a nutritious start to the day.

Are you a kale fan? How do you like yours – tell me you tips in the comments below!

Why Kale Is a Top Paleo Superfood

Kale has earned its reputation as a nutritional powerhouse — and for good reason. It's loaded with vitamins, minerals, and antioxidants that support nearly every system in the body. In a Paleo lifestyle where whole foods reign supreme, kale deserves a regular spot on your plate.

Its high vitamin K content supports bone health and proper blood clotting. Its abundance of vitamin C supports collagen production, while vitamin A helps keep your eyes and immune system strong. And let’s not forget the wide range of minerals — from iron and calcium to manganese and copper — all contributing to energy production, detoxification, and optimal function.

Beyond its nutritional profile, kale is incredibly versatile. It can be steamed, sautéed, blended, roasted, or eaten raw — meaning it’s easy to find a way to prepare it that suits your taste and routine. If you're not a fan of the texture, try massaging kale with olive oil or lemon juice to break it down before adding it to salads.

You can even hide it! Stir finely chopped kale into soups, stews, scrambled eggs, or slow-cooked dishes. It’s a fantastic way to sneak extra greens into your day — even for picky eaters.

Whether you're aiming for more nutrients, fibre, or simple meal variety, kale is an easy and affordable way to level up your Paleo meals.

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Top 10 Foods to Eat on the Paleo Diet

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What do you think are the top ten Paleo foods, and why? Here is my list…

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1. Grass fed beef

Good quality grass-fed beef is a great source of protein, omega 3 and many other nutrients. It’s also extremely versatile; grill it, barbeque it, make it into jerky or grind it into mince beef to use in lots of different meals –using the leftover bones to make a nourishing bone broth.

2. Pastured Chicken

Pastured chicken is delicious as the centre of a roast dinner – and the leftovers make beautiful chicken stock. A great protein source, left over chicken is great to snack on, or turn into curries and soup.

3. Bacon

What list of Paleo foods is complete without bacon? You can even use the remaining fat to cook with.

4. Coconut Oil

As well as being a great oil to cook pretty much anything in, this saturated fat is great on it’s own by the spoonful! Coconut oil is also believed to be a great help with dementia and can even be used on your skin.

5. Avocado

Avocado is a perfect fat source and goes with almost anything. You can even cook it, or use it to make a dessert!

6. Eggs

Not only are eggs a great protein source, they are great for making paleo egg fried rice, filling for breakfast – and easy to hard boil in advance to keep peeled in the fridge as a ready snack.

7. Berries

Berries are relatively low in fructose and a great source of antioxidants.

8. Kale

Kale is a true superfood, as it is packed with magnesium, calcium, vitamins A, C and K, lutein, iron and antioxidants. You can even turn it into kale chips!

9. Onions

Onions are a sulphur rich vegetable (which Dr. Terry Walhs considers important enough to eat three cupfuls worth a day) – and just so incredibly versatile. Whether you’re making a stew – or even an omelette, onions will be a great addition.

10. Tomatoes

Tomatoes are a great base for lots of meals – such as beanless chilli – as they lend themselves so readily to sauce.

How to Make the Most of Your Paleo Staples

Now that you’ve seen a solid list of the top 10 Paleo foods, you might be wondering how to incorporate them regularly into your routine without getting stuck in a food rut. The truth is, Paleo is only as repetitive or difficult as you make it. With a bit of planning and creativity, these staple ingredients can easily form the basis of countless meals that are simple, nourishing, and anything but boring.

Batch Cooking and Meal Prep

One of the best ways to stay consistent with your Paleo lifestyle is by embracing batch cooking. Take a few hours at the start of the week to prepare multiple components using your top 10 foods. Grill several portions of grass-fed beef, roast a whole pastured chicken, boil a dozen eggs, and slice a few avocados with lemon juice to slow browning. These elements can then be quickly assembled into lunches and dinners throughout the week.

For instance, grass-fed beef mince can become burgers one night, taco bowls another, and be added to a frittata or soup later in the week. The more you plan, the easier it becomes to avoid relying on off-plan convenience foods when life gets busy.

Pairing Flavours and Textures

The secret to keeping meals exciting lies in pairing contrasting textures and bold flavours. Think crispy bacon crumbled over soft avocado, or juicy roast tomatoes paired with sautéed kale and garlic. Balancing crunchy with creamy, and savoury with sweet (like berries tossed with a squeeze of lime), keeps your meals satisfying and well-rounded.

You can also play around with different cooking methods. Raw kale might not appeal to everyone, but when massaged with olive oil and lemon, or turned into crispy chips, it becomes a completely different experience. Similarly, roasting onions with herbs transforms them into caramelised, flavour-packed additions to any meal.

Smart Paleo Pantry Staples

Keeping a few smart pantry staples on hand makes Paleo cooking faster and easier. Alongside your fresh top 10 ingredients, try to stock:

  • Good quality fats: ghee, coconut oil, olive oil, tallow
  • Herbs and spices: turmeric, cumin, smoked paprika, cinnamon
  • Vinegars and condiments: apple cider vinegar, fish sauce, coconut aminos
  • Broths and stocks (ideally homemade or preservative-free)

With these basics, you can transform even the simplest ingredients into exciting, flavourful dishes in under 30 minutes.

Making Paleo Affordable

While high-quality ingredients are always the goal, eating Paleo doesn’t have to break the bank. Buying meat in bulk from a butcher or farm co-op, choosing whole chickens over individual cuts, and opting for in-season produce are all great ways to reduce your food spend without compromising on quality. Offal like liver is not only one of the most nutrient-dense foods available, it’s also incredibly affordable.

Frozen berries and vegetables can also be a budget-conscious choice, especially outside of peak season. Just make sure you read the ingredients—there should be no added sugar, salt, or preservatives.

Eating Paleo On the Go

Staying Paleo when you’re out and about can be challenging if you’re unprepared, but it’s definitely doable. Keep boiled eggs, avocado, and pre-cooked chicken in your fridge to build quick lunchboxes. Carry small portions of nuts or jerky (with no additives) for emergency snacks. If you’re heading to a barbecue or party, bring a salad with avocado and grilled chicken so you know there’s at least one dish you can enjoy without compromise.

When dining out, most restaurants will allow you to substitute sides for a salad or extra vegetables. Choose grilled meats over anything battered or fried, and don’t be afraid to ask questions about cooking oils and hidden sauces.

Beyond Food: The Paleo Lifestyle

While diet is at the core of the Paleo diet, the philosophy extends beyond what you eat. It’s about returning to the lifestyle habits that better support human health—sleep, movement, sunlight, and stress reduction. Prioritising these areas alongside your diet will amplify your results and help you feel your best every day.

Daily walks, getting natural sunlight in the morning, minimising blue light at night, and spending time in nature are all simple Paleo-aligned habits that can improve everything from digestion to mood to sleep quality. Food is just one piece of the picture—but a very powerful one.

Try It Yourself

If you're new to Paleo, start with a few of the top 10 foods listed above and build your meals around them. Focus on simplicity: a few quality ingredients cooked well can be far more satisfying than an elaborate recipe full of substitutes and workarounds. As you become more comfortable, you’ll discover which foods and combinations work best for your body and lifestyle.

There’s no need to overcomplicate things—Paleo is about getting back to basics, enjoying real food, and listening to your body. Whether it’s a sizzling steak, a bowl of chicken soup, or a handful of berries on a hot day, each meal is an opportunity to nourish yourself in the most natural way possible.

So, which of the top 10 Paleo foods do you find yourself using most often? And how do you keep things interesting week after week? I’d love to hear your go-to tips and meal ideas in the comments below.

Do you agree with my list? What would be on your top ten list of Paleo foods?

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