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Super Energy Kale Soup

This soup is not your ordinary potato kale soup. It is lighter tasting because it is not blended, and it has more vegetables for extra flavor and nutrition. It is a very easy soup to prepare, and takes no time at all to put together. For a richer taste, if you have time, let simmer for an extra 20 minutes or so.

Super Energy Kale Soup Prep and Cook Time: 35 minutes

1 medium sized onion, chopped
4 cloves garlic, chopped
5 cups vegetable stock
1 cup diced carrots
1 cup diced celery
2 red potatoes, diced in ˝ inch cubes
3 cups kale, rinsed, stems removed, and chopped fine
2 tsp dried thyme
2 tsp dried sage
salt and pepper to taste


  1. Chop onion and Healthy Sauté in a medium soup pot over medium low heat for about 5 minutes stirring frequently. Add garlic and continue to sauté for another minute. Add stock, carrots and celery, and bring to a boil on high heat. 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 10 more minutes. Add rest of ingredients and cook another 5 minutes. If you simmer for a longer time for extra flavor and richness, add a little more vegetable stock.

    Serves 4

    For optimum flavor and nutrition serve with:

Healthy Cooking Tips:

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.


Super Energy Kale Soup
1.00 serving
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

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