Name: Vegetarian Potato-Kale Soup
Total time: 45 min
Ingredients: 1 tablespoon extra-virgin olive oil; 1 small sweet onion, halved and thinly sliced; 3 cloves garlic, finely chopped; 4 cups low-sodium vegetable broth; 2 cups water; 1 pound baby red potatoes, halved lengthwise; 2 medium parsnips, peeled and sliced 1/4-inch thick; 1 teaspoon chopped fresh rosemary, plus more for garnish; 0.25 teaspoon salt; 1 small bunch lacinato kale, stemmed and chopped; 0.5 cup grated Parmesan cheese, plus more for garnish; 0.25 cup heavy cream; 1 tablespoon lemon juice

Vegetarian Potato-Kale Soup

4.7

(6)

6 Reviews

This healthy soup recipe has a rich, yet light and velvety texture. Serve with crusty bread and a glass of wine for a cozy meal.

Melissa Gray

Updated on November 25, 2022

Reviewed by Dietitian

Jessica Ball, M.S., RD

Vegetarian Potato-Kale Soup — Photo: Photography / Antonis Achilleos, Styling / Christine Keely, Ali Ramee

Active Time:

45 mins

Total Time:

45 mins

Servings:

Nutrition Profile:

Egg Free Gluten-Free High Fiber Nut-Free Soy-Free Vegetarian

Jump to Nutrition Facts

What Type of Potatoes Can Be Used?

Opt for baby, two-bite red potatoes halved lengthwise as they cook faster in the creamy, brothy soup. If you use larger red potatoes, cut them into smaller bite-sized pieces. You don't need to peel the potatoes because the potato peel has nutritional benefits like fiber and potassium.

How to Thicken the Soup

After simmering the potatoes and parsnips in low-sodium vegetable broth and water until tender, we use the back of a spoon to gently mash the vegetables to slightly thicken the soup. You can also use a potato masher to mash the vegetables until chunky.

How to Store Vegetarian Potato-Kale Soup

This soup can be stored in an airtight container and refrigerated for up to 3 days. To reheat, you can microwave the soup on High until warm.

Additional reporting by Jan Valdez

Ingredients

1 tablespoon extra-virgin olive oil
1 small sweet onion, halved and thinly sliced
3 cloves garlic, finely chopped
4 cups low-sodium vegetable broth
2 cups water
1 pound baby red potatoes, halved lengthwise
2 medium parsnips, peeled and sliced 1/4-inch thick
1 teaspoon chopped fresh rosemary, plus more for garnish
¼ teaspoon salt
1 small bunch lacinato kale, stemmed and chopped
½ cup grated Parmesan cheese, plus more for garnish
¼ cup heavy cream
1 tablespoon lemon juice

Directions

Heat oil in a Dutch oven or large heavy pot over medium-high heat. Add onion; cook, stirring occasionally, until tender, about 5 minutes. Add garlic; cook, stirring constantly, until fragrant, about 30 seconds. Stir in broth, water, potatoes, parsnips, rosemary and salt; bring to a boil. Reduce heat to medium-low; cover and cook, stirring occasionally, until the vegetables are tender, about 15 minutes. Using the back of a spoon, gently mash the vegetables to slightly thicken the soup.
Stir in kale, Parmesan and cream; cook over medium-low heat, stirring occasionally, until the kale is wilted, about 10 minutes more. Stir in lemon juice just before serving. Garnish with additional rosemary and Parmesan, if desired.

Equipment

Dutch oven or large heavy pot

Nutrition Facts (per serving)

273	Calories
12g	Fat
38g	Carbs
7g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 2 cups
Calories 273
% Daily Value *
Total Carbohydrate 38g	14%
Dietary Fiber 7g	25%
Total Sugars 7g
Protein 7g	14%
Total Fat 12g	15%
Saturated Fat 5g	25%
Cholesterol 23mg	8%
Vitamin A 4103IU	82%
Sodium 444mg	19%
Potassium 913mg	19%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.