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Kale Potato Soup
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Friendly URLs: /kale-potato-soup
40 minutes
8 servings
Adjust servings
dairy-free
(?)
Has dairy from:
butter
gluten-free
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
(?)
Not vegan due to:
butter
vegetarian
pescatarian
paleo
This recipe has no customizations.
 
Nutrition to Note
This recipe has Sodium as 73.6% (as a percentage of RDA).
 
You may need to take this into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 7.9% of RDA
• Calories: 13.6% of RDA
• Carbs: 5.6% of RDA
• Fat (total lipid): 21.4% of RDA
• Fiber: 8.1% of RDA
• Fructose: 1.9% of RDA
• Protein: 9.8% of RDA
• Sodium: 73.6% of RDA
• Sugar: 14.7% of RDA
• Vitamin A (IU): 51.7% of RDA
• Vitamin B6: 8.6% of RDA
• Vitamin C: 9.0% of RDA
• Iron: 2.2% of RDA
• Magnesium: 12.4% of RDA
• Manganese: 44.9% of RDA
• Niacin: 18.9% of RDA
• Potassium: 8.3% of RDA
• Zinc: 3.5% of RDA
If any nutritional component is greater than 50% of RDA (or any vitamin/mineral is greater than 400% of RDA), the recipe gets a “Nutrition to Note” rating.
 
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
15.5
g
Calories
272
 
Fiber
2.26
g
Iron
0.408
mg
Protein
11.1
g
Sodium
994
mg
Sugars
4.59
g
Fat (total lipid)
13.1
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
5
tbsp
+
-
 
 
1
whole
+
-
 
chopped.
 
3
whole
+
-
 
large in size, peeled and roughly chopped.
 
8
cups
+
-
 
 
3
cups
+
-
 
stems removed, chopped.
 
2
cups
+
-
 
can use any milk of choice.
 
 
 
 
to taste.
 
 
 
 
to taste.
 
1/4
cups
+
-
 
 
1/2
cups
+
-
 
slivered, for garnish.
 
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PREPARATION
1.
Heat the butter in a large pot over medium high heat. Add the onions and potatoes and saute until golden brown, 5-8 minutes, sprinkling with salt and pepper.
2.
Add 6 cups of the broth and the kale; simmer for 5-10 minutes until the kale softens and becomes a darker green.
3.
Transfer the soup to a heavy-duty blender. Puree for 2-3 minutes or until the soup is completely smooth.
4.
Transfer the pureed soup back the pan and stir in the milk and the remaining 2 cups broth depending on how thick you want the soup to be.
5.
Season with salt and pepper and serve garnished with a drizzle of coconut cream and slivered almonds.
 
THIS RECIPE CAN BE CUSTOMIZED
Make it Dairy Free!
A dairy-free variant of this recipe can be made. Just substitute Earth Balance Natural Buttery Stick for butter.
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 272
Protein 11.1 g
Carbohydrates 15.5 g
Iron 0.41 mg
Fiber 2.26 g
Calcium 79.4 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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