Easy Low-Fat Potato and Kale Soup! Whether you’re enjoying a cozy night in or need a quick meal prep option, this soup is sure to become a staple in your kitchen.

Bursting with flavor, this Easy Low-Fat Potato and Kale Soup is made from simple, wholesome ingredients that come together to create a light and flavorful broth that warms you from the inside out. Think of it as simple food at its finest, where humble potatoes and vibrant kale unite in perfect harmony. With each spoonful, you’ll savor the essence of comfort food without the guilt—perfect for any day of the week!

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

If you’re looking for a soul-soothing, guilt-free comfort food, you’ve got to give this Easy Low-Fat Potato and Kale Soup a try! Ideal for chilly evenings or meal prep, this low-fat soup is not just a dish; it’s an experience that brings back the comforting simplicity of home-cooked meals.

You gotta give this one a try!

Tips for Success:

• Flavor Profile: This Easy Low-Fat Potato and Kale Soup is easy to make, low-fat, and hearty to eat. The broth is flavorful, slightly thickened, and made with simple ingredients. It is Mediterranean peasant food at its best.
• Low-Fat Dish Expectations: This soup was designed to be low in fat. Because it is low in fat, you are not going to experience that endorphin rush associated with eating high-fat foods when eating this soup. It is very tasty for what it is, and that is a low-fat soup. We just want to make sure that our Readers recognize this when contemplating making this recipe.  If you wish to make it more indulgent, add the Vegan Parmesan Cheese on individual servings. The vegan parmesan cheese totally takes it over the top.
• How to Massage the Lacinato Kale: Massaging kale is a way often that can soften and improve the texture of kale leaves. First chop the kale into small pieces. The pieces should be about ½ inch in size.
  • First, strip the kale from the stems. Discard the stems/stalks. The stems are thick and tough, which can ruin the mouthfeel of the dish.
  • Next thoroughly rinse and spin dry (or pat dry) the stripped leaves.
  • Then, lay the strips of kale onto a cutting board and chop into bitesize pieces.
  • Next grab handfuls of the chopped kale and squeeze them in your fists and release, do this several times to break the kale down. Then add in Step 5 per recipe instructions.
• Why Massaging the Kale Works:
  • Massaging Breaks Down the Plant Cellulose: Massaging causes the cellulose fibers in kale to break down, making the leaves more tender and easier to chew and improves the mouthfeel.
  • Massaging Helps Release the Kale’s Flavor: The massage process releases flavor compounds from the kale leaves, enhancing its taste.
  • It Helps Reduce Some of the Kale’s Bitterness: Kale can be slightly bitter, but massaging helps to reduce this bitterness.
  • It Helps Improve the Digestibility: By breaking down the cellulose fibers, massaging can make kale easier to digest.
  • Enhances Appearance: Massaging kale makes the leaves appear more vibrant and greener.
• Lacinato Kale Substitutions: You can substitute with curly kale, fresh or frozen spinach, baby spinach or baby kale or other greens with understanding that the flavor and cooking times may be impacted by substitution choices.
• Greens: Greens such as spinach and kale are natural spice/herb neutralizers.  A soup/stew/dish can taste perfectly seasoned before adding the greens, then once the greens are added, the flavor mellows requiring more seasoning.
• Potatoes: We used Russet potatoes; however, feel free to use your favorite all-purpose potatoes or Yukon gold potatoes.
• Mashing the Potatoes: You can mash the potatoes directly in the soup pot. Simply drop the potato masher into the pot and mash the diced potatoes right in the pot. Or if you wish, with a slotted spoon pull out some thoroughly tender diced potatoes and place them into a small bowl and mash them up, then return them to the soup pot and stir well to mix in. You can mash as many (or none). If you don’t mash any potatoes, then the broth will be very thin.
• Thickness of the Broth: The broth can be as thick or as thin as you wish, simply based upon how many of the 6 cups of potatoes that you mash.
• Hot Sauce: The hot sauce can be optional, but we believe it adds great depth of flavor to the soup. The full 1 teaspoon will not make the soup “hot/spicy”, but you can catch a little warmth on the backend of the palate. If unsure, then use less.
• Finishing Ingredients – Herbs: The addition of the extra thyme and rosemary is to boost those flavors at the end of the cooking time.
• Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.

Leftovers and Freezing:

Leftovers will generally keep 5 days in the refrigerator.  Store in a covered container.

This soup can be frozen.

Pantry Products:

• Vegetable Stock: We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients. Feel free to use your favorite vegetable broth.
• Hot Sauce: We used Frank’s RedHot Original Hot Sauce.  Feel free to use your favorite hot sauce.
• Dried Crushed Thyme Leaves: If you can’t find dried crushed thyme leaves, you can use ground thyme but use half the amount.
• Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs. 

Kitchen Equipment:

• Large deep skillet
• Potato Masher (or fork)

If you try this wholesome soup, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Easy Low-Fat Potato and Kale Soup

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• Author: Monkey and Me Kitchen Adventures
• Prep Time: 15 Minutes
• Cook Time: 35-40 Minutes
• Total Time: 50 Minutes
• Yield: 8 Cups 1x
• Category: Soup
• Method: Stovetop
• Diet: Vegan

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Description

Bursting with flavor, this Easy Low-Fat Potato and Kale Soup is made from simple, wholesome ingredients that come together to create a light and flavorful broth that warms you from the inside out.

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Ingredients

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Base Ingredients:

• 1 medium yellow onion, fine dice
• 1 Tablespoon minced garlic
• 3 cups low-sodium vegetable broth *
• 3 cups water
• ½ cup nutritional yeast
• 6 cups cubed potatoes (¾ inch cubes) *
• 1 teaspoon hot sauce *

Other Ingredients:

• 3 cups packed, small chopped and massaged lacinato kale (or curly kale) * 

Spice/Herb Ingredients:

• 1 teaspoon onion powder
• 2 teaspoons garlic powder
• ½ teaspoon dried crushed thyme leaves *
• ¼ teaspoon dried rosemary powder
• ¼ to 1 ½ teaspoons sea salt (+/-) *
• ¼ to ½ teaspoon black pepper (+/-) 

Finishing Ingredients:

• 1 teaspoon red wine vinegar
• ¼ teaspoon dried crushed thyme leaves *
• ¼ teaspoon dried rosemary powder 

Optional Toppings and/or Serving Ideas:

• Crusty bread, naan, or pita
• Vegan Parmesan Cheese *

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Instructions

1. Peel and cube the potatoes, set aside.
2. Clean, chop, and massage the kale, set aside.
3. In a large stockpot, add the finely diced onions, sauté over medium-high heat for 7 to 10 minutes or until the onions are perfectly tender, add a splash of water, if needed to avoid burning.
4. Then lower the heat to medium, add the minced garlic, sauté, stir constantly for one minute.
5. Then add all the remaining Base Ingredients, the Spice/Herb Ingredients, cubed potatoes, and chopped/massaged kale to the pot, stir to incorporate, bring the mixture to a boil, then immediately lower to a simmer. Simmer for 20 minutes, or until the potatoes are perfectly tender.
6. Once the potatoes are perfectly tender, take a potato masher and mash about 1/3 of the potatoes to thicken the broth. Stir well, simmer for several minutes.
7. Finish by adding all of the Finishing Ingredients, stir well. Remove from the stove and allow to sit for 10 minutes undisturbed to allow the flavors to marry. Serve and enjoy!

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Notes

*Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used. 

*Sea Salt:  Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.  

*Servings:  5 to 6 (8 cups)

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