Simple Kale & Potato Soup (low fat, gluten free)

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Oh look, another soup recipe! I can’t help myself guys – soups just make getting vegetables in so easy! And, what’s nicer on a cold day than wrapping your hands round a bowl of soup?  They’re also so simple to make. This kale & potato soup doesn’t even need a blender – it’s just chop, simmer and eat. What’s not to love about that?

Usually I’m more of a fan of a blended soup, so that it’s thick and full of all the flavour in every mouthful. I have a history of making, and sharing them, right here. Past blended soups include:

However this time I was feeling a little lazy (read: didn’t want to wash the blender) yet I also wanted soup for lunch… so this simple kale & potato soup came into being.

Soft carrots and bendy celery

Soups for me are fantastic for using up leftover vegetables. I knew I wanted something with kale so I could get some dark, leafy greens into my body but other than that, this was a soup borne of the fridge, and a handful of potatoes lurking in my pantry. Side note: my pantry is not a pantry (one day… #lifegoals). My pantry is a pull out trolley that has a microwave on top and lives in the downstairs toilet that also doubles (trebles?) as a cloakroom and storage area. I use the little trolley to keep my sugars, piping bags, onions and you guessed it, potatoes, out of the light most of the time. It’s a windowless little place, but useful. Anyway, back on track!

If, like me, you often discover carrots that have gone a bit soft, or celery that bends instead of stands upright, don’t throw them away. Vegetables like that are just begging to used in a soup! Roughly chop them up, throw them in a pot and hey! Your bin isn’t as full and your belly is satisfied.

Kale & potato soup is perfect with fresh crusty bread – warmed in the oven is even better. It’s also really good with garlic bread – better, even. But I am a fan of garlic, so I am probably biased. You could also serve it with my gluten free savoury herb muffins, spread with a little dairy free spread.

Although, I’dd admit since is such a healthy soup that sometimes I also skip the bread altogether and have a pudding instead. Gotta keep everything in balance, right?

Healthy Kale & Potato Soup Recipe

Give yourself a healthy, filling bowl of kale and potato soup without the need for even a blender! Just dice some vegetables, add some vegetable stock and enjoy.

  • Prep: 5 minutes
  • Cook: 20 minutes
  • Total: 25 minutes
  • Author Luci Rebecca, Made by Luci
  • Serves 2
  • Calories 111

Ingredients

  • 120g potato, diced into bitesize pieces
  • 80g carrots, diced into bitesize pieces
  • 70g celery, finely chopped
  • 50ml white wine
  • 500ml vegetable stock
  • 1/2 tsp onion powder
  • 1/4 tsp ground black pepper
  • 1/4 tsp garlic powder
  • 60g curly kale, sliced
  • salt & pepper

Directions

  1. Put a saucepan on a medium heat. Add the potato, celery and carrot to the pan with about two tablespoons of water. Season with salt. Cover the pan and leave to sweat for five minutes.
  2. Remove the lid, add the white wine and cook on a higher heat for a few minutes. Add the spices and vegetable stock. Bring to a simmer, cover and cook until the potato and carrot are tender (about 10 minutes, but will depend on how big/small you chopped them).
  3. Add the kale and cook for a few minutes more, until the kale has wilted.
  4. Divide between two bowls, serve with warm, crusty bread and enjoy.
Nutrition Facts
Serving Size 1 bowl
Servings Per Container 2

Amount Per Serving
Calories 111 Calories from Fat 0
% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 74mg 3%
Total Carbohydrate 21g 7%
Dietary Fiber 4g 16%
Sugars 6g
Protein 4g 8%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

All nutritional information is approximate - any exact calories will depend on which exact ingredients you use.

This week I’m linking up for Meat Free Mondays with Tinned Tomatoes.

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