Cooking with Lou

Kale Soup

– Posted in: Soup

Kale is one of nature’s superfoods. It’s great in salad, sauted, and even in your smoothies, but kale  soup, you ask?Yes, and it really, really tastes great!

My friend, Hazel, made this soup while I was visiting a few months back.  I thought, “Kale soup, yuck!”  Then I tasted it. I was shocked. It was absolutely delicious! As far as memory serves, she found the recipe on WebMD. Just take a peak at the ingredients and you’ll see that a low calorie, low fat soup can be full of fabulous flavor and a few superfoods.  It makes a perfect lunch and freezes well.

Ingredients for Kale Soup

Makes 6 servings

  • 1 tsp olive oil
  • 2 medium onions, chopped
  • 2 oz Spanish chorizo sausage, finely chopped (I use regular breakfast sausage, the hot variety) the sausage is just for flavor, so be sure to only add 2 oz.
  • 3 cloves garlic, minced
  • 1 large sweet potato, peeled and chopped
  • 1 bay leaf
  • 6 cups low-sodium chicken stock
  • 1 (16-oz) can cannellini beans, rinsed and drained
  • 4 cups fresh kale, chopped
  • 1 tsp dried basil
  • ¼ tsp salt
  • freshly ground pepper


Kale Soup

  1. Heat oil in a large, heavy-bottom Dutch oven or soup pot over medium-high heat.
  2. Add onions, and sauté 5 minutes. Add sausage and garlic and continue cooking 1–2 minutes.
  3. Add potato, bay leaf, and stock. Cook 8 minutes until potato is soft.
  4. Add beans, kale, basil, salt, and pepper, and simmer 5 minutes or until thoroughly heated. Discard bay leaf before serving.

Per serving:
204 calories, 12 g protein, 29 g carbohydrate, 5 g fat (2 g saturated fat), 8 mg cholesterol, 6 g fiber, 1 g sugar, 311 mg sodium. Calories from fat: 22%   ( I did verify that this recipe came from, and these are their nutrition facts.)

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