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Home » Creamy Potato and Kale Soup

Creamy Potato and Kale Soup

February 22, 2013 By Diane Smith 19 Comments

Disclosure: This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.
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Creamy Potato Kale Soup
2 bowls of Creamy Potato Kale Soup

I’ve been on a soup kick… I guess it’s the cold weather and the storms – even here in Southern California. I hope you don’t mind… I think you’ll really love this Creamy Potato Kale soup.

It’s a recipe from Julie Marie Sterner over at protectivediet.com and I didn’t change a thing. Here’s her video on how to make it. I think it’s awesome. And the cool thing is – it has no dairy! Instead, it uses a milk substitute (soy or almond) and nutritional yeast.

Potato Kale Soup

And, in case you’ve forgotten, if you’re not eating meat, you’ll need a good source of Vitamin B12. Nutritional yeast supplies 150% of your daily supply of it in 3 Tbl.

Potato Kale Soup

If you’ve ever bought nutritional yeast, you know that it usually comes in a rather large container and can take a while to use. But this dish uses 1 1/4 cups.

2 bowls of Creamy Potato Kale Soup

Enjoy more plant-based soup recipes:

    • Moroccan Stew with Kale
    • Hearty Lentil Kale Soup
    • Spring Asparagus, Pea, Zucchini Soup with Pesto
    • Roasted Tomato Pepper Bisque
    • Vegan Corn Chowder

What exactly is nutritional yeast, you might ask? It is yellow in color with a nutty, cheesy flavor and is made from an inactive yeast. It is a source of protein and vitamins, especially B-complex and is a complete protein. It is also naturally low in fat and sodium and free of sugar, dairy, and gluten. If you’re interested you can read more about it at here.

I’d love to hear your feedback in the comments below for this Creamy Potato and Kale Soup ! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking in your caption, and I won’t miss it!

Potato Kale Soup
Print Recipe
3.88 from 33 votes

Creamy Potato and Kale Soup

Rich and creamy without the fat and a nutritional powerhouse. Serve with toasted, crusty whole grain bread.
Prep Time15 mins
Cook Time20 mins
Total Time35 mins
Servings: 4 people

Equipment

  • Cutting board
  • Knife
  • Garlic Press
  • Stainless Steel Pot Set
  • Whisk

Ingredients

  • 1 32 oz box low-sodium vegetable broth (or 32 oz homemade)
  • 1 medium onion diced
  • 2 medium potatoes chopped
  • 1 large carrot sliced
  • 1 rib celery chopped
  • 1 cup parsley chopped
  • 1 tsp sea salt (optional)
  • 1/2 tsp freshly ground black pepper
  • 1 clove garlic pressed or minced
  • 3 large leaves kale cut into thin ribbons
  • 1 (32-ounce) box unsweetened soy milk
  • 4 Tbl cornstarch
  • 3/4 cup nutritional yeast
  • 1 tsp caraway seeds (optional)
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Instructions

Soup Base

  • In a large pot over medium heat, combine vegetable broth, onion, carrot, celery, 1/2 parsley, salt, pepper, garlic, potatoes, kale and caraway seeds.
  • Bring to boil, lower the heat, and sinner until the ingredients are almost tender, about 20 minutes.

Creamy Sauce

  • In a small container, whisk the cornstarch with 1 cup of soy milk.
  • Add the rest of the soy milk to the pot and bring back to a boil. Add the cornstarch mixtures and stir to combine. Whisk it carefully so that it doesn't stick to the bottom of the pan until the soup thickens, about another 10 minutes.
  • Turn off the heat and stir in the nutritional yeast.

Notes

Nutrition

Nutrition Facts
Creamy Potato and Kale Soup
Amount per Serving
Calories
289
% Daily Value*
Fat
 
7.9
g
12
%
Saturated Fat
 
1.4
g
9
%
Sodium
 
312
mg
14
%
Carbohydrates
 
31.5
g
11
%
Fiber
 
9.9
g
41
%
Sugar
 
7.7
g
9
%
Protein
 
22.8
g
46
%
Vitamin A
 
1450
IU
29
%
Vitamin C
 
52.8
mg
64
%
Calcium
 
60
mg
6
%
Iron
 
4.5
mg
25
%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Tag @PlantBasedCooking on Intagram!
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Reader Interactions

Comments

  1. Eileen

    November 7, 2017 at 6:56 am

    How much is a serving to equal 500 calories?

    Reply
    • Diane Smith

      November 7, 2017 at 11:42 am

      Hi, I rechecked the nutrition information and posted it to the recipe. I would have to check the serving size to be exact next time I make this, but I think 2 1/2 cups is pretty accurate. Some bloggers just say it’s 1/4 of the recipe, but I’m sure that doesn’t help much. It turns out that it is fewer calories than on the original label. Thanks for asking. 🙂

      Reply
      • Eileen

        November 27, 2017 at 4:30 pm

        Thank you for responding. Will track ingredients when I make it.

        Reply
  2. Rebecca

    December 31, 2017 at 7:37 am

    That’s a lot of sodium. Is that accurate?

    Reply
    • Diane Smith

      December 31, 2017 at 12:10 pm

      Hey Rebecca, I very carefully redid the nutrition label and the sodium is much lower now. The nutrition app I use to calculate these can sometimes pick the wrong product or uses one with incorrect figures. I eliminated all that could be causing higher sodium, but even found nutritional yeast with sodium which it shouldn’t have. Luckily I could enter my own products correctly and fix that. I hope that helps. I left 1/2 tsp in the recipe (and label), but of course, you can eliminate that if you want.

      Reply
  3. LAURA

    January 7, 2018 at 4:04 pm

    This soup is amazing. Me and my husband (hard core meat lover) doing plant base diet for 2 weeks and even he loved this soup. Only thing I added was 1 tsp of smoked paprika (just because I love it in everywhere) and it gave a smell of bacon and a litlle kick. I will be making this soup more offen.

    Reply
    • Diane Smith

      January 7, 2018 at 5:19 pm

      Thanks, Laura, it’s so great to have the feedback. I have to try the smoky paprika next time. Good call. This is one of my favorites!

      Reply
  4. Liz Bryant

    January 7, 2018 at 5:39 pm

    Hello. I see that there is 8.7g of sugar. Which ingredient has the sugar. Thanks

    Reply
    • Diane Smith

      January 10, 2018 at 10:21 am

      I’ve updated the nutrition label and the sugars are a bit lower. All carbs have “sugars” so you will see that in higher carb recipes. In this case, the onions, carrot, potatoes and celery supply the “sugars.”. I hope that helps.

      Reply
  5. Sandy Cantu

    October 26, 2018 at 2:01 pm

    I went home and made this for supper last night, it was very good and easy to make. I will make it again soon!

    Reply
    • Diane Smith

      October 27, 2018 at 7:50 pm

      Hi Sandy, I’m so glad you enjoyed the soup! Thanks for letting me know.

      Reply
  6. Debra

    March 8, 2019 at 11:16 pm

    Hi Diane.
    Would unsweetened Almond Milk also work?
    Thank you.

    Reply
    • Diane Smith

      March 9, 2019 at 10:33 am

      I haven’t tried it with almond milk but it should work. I’m used to soy milk so the flavor might be a little different, but if you’re trying it for the first time, it’s probably fine.

      Reply
  7. Karen Dunn

    October 17, 2019 at 5:15 pm

    You mention apples in this recipe (creamy kale potato soup) but I don’t see it listed…?

    Reply
    • Diane Smith

      October 17, 2019 at 6:28 pm

      Hey Karen, I don’t have “apple” in the recipe, but it was mentioned in the comments and maybe that’s where you saw it. I updated that reply for accuracy because I must have been referring to my Mulligatawny Soup recipe when I originally answered which does have apple.

      Reply
  8. Judy

    October 23, 2019 at 7:48 pm

    I made the soup today and we absolutely loved I think the caraway seeds are essential! Although I followed the recipe exactly, the heated soy milk and cornstarch mixture never thickened. I did it just as instructed however I used half soy milk and half water. Do you think that would make a difference? Great recipe anyway!

    Reply
    • Diane Smith

      October 23, 2019 at 9:24 pm

      Hey Judy, I’m so glad you enjoyed the soup. I agree that caraway seeds are essential. Maybe it was the water that made the difference. It’s not supposed to be super thick, however. I’m going to make it soon and I’ll check it out. I love making a pot of soup every week, especially now that’s it getting chillier. I may need to make a note about that part so it’s clearer. Thanks for letting me know. 🙂

      Reply
  9. Mandy

    May 17, 2020 at 7:52 am

    I made this last night, and I loved it! Other potato soups I have made have been bland, so I was happy this one was so tasty! I used oat milk as that is what I had on hand. Will definitely make this one again!

    Reply
    • Diane Smith

      May 17, 2020 at 10:17 am

      I’m so glad you enjoyed it. It’s one of my favorites!

      Reply

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