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Kale soup
gluten free
lactose free


After all the delicious naughty chocolate desserts I’ve posted, back to some healthy heart-warming soup.

The weather has turned from a lovely 25ºC during the Easter holidays, to gail force winds and a merely 16ºC, which was a great day to use up all the kale I had still left, and make it into a fabulous soup.

This is soup and main meal in one if you want to.

Prep time: 10 mins
Cook time: 30 mins
Total time: 40 mins

Serves: 6 people

Nutritional information/serving:
Calories: 168
Fat: 7 g – 11%
Saturated: 5 g – 27%
Carbs: 22 g – 7%
Sugar: 6 g
Fiber: 5 g – 20%
Protein: 6 g – 11%
Cholesterol: 0


  • 2 Tbsp olive or coconut oil
  • 2 onions, chopped
  • 4 garlic cloves, chopped
  • 200 g kale, stems removed, leaves chopped
  • 1 can chopped tomatoes or fresh tomatoes
  • 3 potatoes, peeled and cubed
  • 1 can cannellini beans or any other white beans
  • 1 Tbsp Italian seasoning
  • 2 Tbsp parsley
  • 6 vegetable stock cubes (gluten-free)
  • 2 l water


  1. Heat the oil in a large pot, sauté the onions and garlic until soft.
  2. Stir in the kale and cook until wilted, about 2 minutes.
  3. Stir in the water, vegetable stock, tomatoes, potatoes, beans and Italian seasoning.
  4. Bring the soup to the boil and lower heat.
  5. Simmer for about 20-25 minutes or until the potatoes are cooked through.
  6. Add the parsley.
  7. Season with salt and pepper to taste.
  • You can put more or different vegetables in it, depending your taste.
  • You can also put the soup in a blender, to have a smooth texture.

About The Author


Hi everyone, I'm Dagmar and I'm born in Belgium, at 27 I moved to the south coast of Spain, initially just for 6 months, however 22 years later, I'm still here. I have a big passion for animal welfare. I have 3 dogs and a cat, all rescues. In September 2015, I turned vegetarian and over the course of that year, I have leant more and more towards veganism. My aim is to eat as 'clean' as possible.

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