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Super Energy Kale Soup

This quick and easy version of potato kale soup has extra vegetables for more flavor and nutrition and takes little time to prepare.

Super Energy Kale Soup Prep and Cook Time: Prep and cooking time: 40 minutes

  • 1 medium onion, chopped
  • 4 cloves garlic, chopped
  • 5 cups chicken or vegetable broth
  • 1 medium carrot, diced into ¼-inch cubes (about 1 cup)
  • 1 cup diced celery
  • 2 red potatoes, diced into ½-inch cubes
  • 3 cups kale, rinsed, stems removed and chopped very fine
  • 2 tsp dried thyme
  • 2 tsp dried sage
  • salt and pepper to taste


  1. Chop garlic and onions and let sit for 5 minutes to bring out their hidden health benefits.
  2. Heat 1 TBS broth in a medium soup pot.
  3. Healthy Sauté onion in broth over medium heat for about 5 minutes stirring frequently.
  4. Add garlic and continue to sauté for another minute.
  5. Add broth, carrots, and celery and bring to a boil on high heat.
  6. Once it comes to a boil reduce heat to a simmer and continue to cook for another 5 minutes. Add potatoes and kale and cook until potatoes are tender, about 15 more minutes.
  7. Add rest of ingredients and cook another 5 minutes. If you want to simmer for a longer time for extra flavor and richness, you may need to add a little more broth.

Serves 4

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Super Energy Kale Soup is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Super Energy Kale Soup
1.00 serving
196.22 grams
93.18 calories
Nutrient Amount %DV Nutrient
World's Healthiest
Foods Rating
vitamin K 457.49 mcg 571.9 110.5 excellent
vitamin A 13569.00 IU 271.4 52.4 excellent
vitamin C 76.99 mg 128.3 24.8 excellent
manganese 0.62 mg 31.0 6.0 very good
potassium 704.50 mg 20.1 3.9 very good
dietary fiber 4.37 g 17.5 3.4 very good
vitamin B6 (pyridoxine) 0.29 mg 14.5 2.8 good
iron 2.57 mg 14.3 2.8 good
calcium 124.88 mg 12.5 2.4 good
copper 0.21 mg 10.5 2.0 good
tryptophan 0.03 g 9.4 1.8 good
molybdenum 6.99 mcg 9.3 1.8 good
folate 35.80 mcg 8.9 1.7 good
protein 4.08 g 8.2 1.6 good
vitamin B1 (thiamin) 0.12 mg 8.0 1.5 good
magnesium 31.69 mg 7.9 1.5 good
World's Healthiest
Foods Rating
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Super Energy Kale Soup