Vegetarian Kale Soup

by Guest Blogger Roman Winter

We all know that kale is great for us. It provides three different vitamins, A, C and K. It also provides minerals that benefit your skin, hair, bones and may even help with digestion. Including kale in your diet, may lessen your risk of cancer, lower your blood pressure and improve blood glucose control. However don't overdo,since eating too much kale can damage your kidneys.

Kale can be a challenge to include in your diet, but it is actually more versatile than you may think.

Here is a balanced kale dish that is great tasting and healthy!

Vegetarian Kale Soup


2 tablespoons coconut oil

2 cloves garlic, sliced

Kale, stems removed (amount as desired)

500 ml of water (2 cups)

One tin tomatoes

Vegetable stock cubes (amount as desired)

4 potatoes, peeled and chopped into squares

1 tin cannellini beans

1 Tablespoon Italian herb seasoning

Salt (to taste)

Pepper (to taste)


Start by heating the coconut oil in a good sized soup pot.

Place the sliced garlic in the heated coconut oil and stir until the garlic becomes tender.

Add the kale and cook until it begins to wilt. (about two minutes)

Now add the water, stock cubes (if desired) with the tomatoes and stir again.

Add the potatoes, Italian seasoning and let it simmer for about 30 minutes to let the potatoes cook through properly.

Finally, add the beans, salt and pepper to complete your dish.

Voila! You have a vegetarian kale soup!

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