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:
- 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
| 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 fine
- 1 tsp sea salt (optional)
- 1 tsp fresh ground black pepper
- 1 clove garlic pressed or chopped fine
- 3 large leaves kale cut into thin ribbons
- 1 32 oz box unsweetened soy milk
- 4 tsp cornstarch
- 1 1/4 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 ingredients are tender.
- In a sauce pot bring soy milk to a boil.
- Incorporate cornstarch with 3/4 cups water
- Add liquified cornstarch to boiling soy milk. Whisk thoroughly until thick Turn off heat and add nutritional yeast.
- Once potatoes are tender remove soup base from heat. Add 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. Hope that helps. I left the 1 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
All carbs have “sugars” so you will see that in higher carb recipes. In this case, the tomatoes, onions, carrot, and apple supply the “sugars” with apple adding the most. 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.