Kale, potato and onion soup


It’s winter and it’s cold. What everybody needs and wants is a nice warm soup. So how about making a kale potato and onion soup. It’s simple to make plus it has all the benefits inside it from that superfood called kale (vitamins A,C and K + iron, low calorie/zero fat). This is a quick (kale) and healthy recipe that is delicious. Try it out. If you like it, multiply the ingredients and just freeze.

How to prepare the soup. Start by chopping the onions and the potatoes. Heat the unsalted butter in a pot. When the butter starts to melt insert the chopped onions and the potatoes. Leave them to sauté until they become slightly golden (don’t burn). Season with salt and pepper.  Add two vegetable stocks to 2 litres (6 cups) of hot water and pour 1.5 litres into the pot. Add the kale (remove the stems). Let the mix simmer for 5 to 10 minutes so that the kale softens and becomes a darker shade of green.

Pour the soup into your blender and let it spin for 2 to 3 minutes. Make sure that the soup is totally smooth.  Return the puréed soup in the pot and add the milk along with the remaining 0.5 litres of water. Mix them. season with salt and pepper.


1 large onion
3 large potatoes
2 vegetable cubes (or vegetable broth)
85 g of margarine (or) unsalted butter (5 tablespoons)
2 large kale leaves
0.5 ltrs of soy milk  (or) dairy milk (2 cups)
salt and pepper

If you wish you, all the ingredients in this recipe can be purchased organic, making it a vegetarian/vegan organic recipe.




Author: Darryl Grima

Darryl Grima is Veggy Malta's Editor. He has been a vegetarian for over 31 years and recalls a time when Malta was not so vegetarian and vegan friendly. Apart from blogging on vegetarian matters, Darryl is also active in environmental and animal welfare organisations. He holds a Diploma in Political Studies and a Masters in Business Administration.

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1 Comment

  1. Fantastic recipe .. so simple .. tried it and loved it.

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