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.
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.
Enjoy more plant-based soup recipes:
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
| Prep Time | 15 minutes |
| Cook Time | 20 minutes |
Servings |
people |
- 1 32 oz box low sodium vegetable broth (or 32 oz homemade)
- 1 medium onion diced
- 2 medium potatoes diced
- 1 large carrot diced
- 1 rib celery diced
- 1 cup parsley chopped
- 1 tsp sea salt (optional)
- 1 tsp fresh ground black pepper
- 1 clove garlic pressed or minced
- 3 large leaves kale cut into thin ribbons
- 1 32 oz box unsweetened soy milk
- 4 Tbl cornstarch
- 1 cups nutritional yeast
- 1 tsp caraway seeds (optional)
Ingredients
|
- 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 until the ingredients are tender.
- In the meantime, bring the soy milk to a boil in a saucepan over medium heat. Watch and whisk it carefully so that it doesn't stick to the bottom of the pan.
- In a small container, whisk the cornstarch with 3/4 cups water.
- Add the cornstarch mixture to the soy milk and whisk thoroughly until it becomes thicken slightly similar to heavy cream. Turn off heat and add the nutritional yeast.
- Once potatoes are tender remove soup from heat, add the cream sauce and remaining parsley. Stir to incorporate.
How much is a serving to equal 500 calories?
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. 🙂
Thank you for responding. Will track ingredients when I make it.
That’s a lot of sodium. Is that accurate?
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.
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.
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!
Hello. I see that there is 8.7g of sugar. Which ingredient has the sugar. Thanks
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.
I went home and made this for supper last night, it was very good and easy to make. I will make it again soon!
Hi Sandy, I’m so glad you enjoyed the soup! Thanks for letting me know.
Hi Diane.
Would unsweetened Almond Milk also work?
Thank you.
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.
You mention apples in this recipe (creamy kale potato soup) but I don’t see it listed…?
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.
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!
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. 🙂