Kale Soup

Kale soup is the tastiest way to get your daily dose of greens! It’s hearty, flavourful, packed with veggies, and so simple to make.

If kale soup sounds ho-hum to you, be prepared to have your mind blown! This vegan kale soup recipe is super tasty thanks to the addition of flavour-packed vegetables, herbs, and spices. While I also love Kale Slaw and Kale Salad , I think this soup is one of the easiest ways to work kale into my day—I make a big batch of this soup over the weekend and then we have it for lunch all week, often with some Vegan Garlic Naan on the side. If you like your soups filling and satisfying, let me tell you: this is the ONE.

What Makes This Kale Soup the Best

Here’s why this is a kale soup you’ll actually be excited to eat.

• Hearty and satisfying . The addition of white beans makes this soup filling and satisfying, providing a balanced bowl with plenty of fibre and protein. You can totally make a meal out of this kale soup!
• So versatile . You can customise this soup by adding your favourite vegetables, different proteins, spare herbs that are sitting in your fridge, whatever! Kale works with so many different ingredients, it’s hard to go wrong.
• Great for making ahead . Kale soup is perfect for meal prep as it keeps well in the fridge and it freezes beautifully too.

Notes on Ingredients

The ingredients for this recipe are wholesome and healthy. Scroll down to the recipe card to find the ingredient quantities and recipe instructions.

• Olive oil – Or another oil you like to use for cooking.
• Mirepoix – Yellow onion, garlic, carrots, and celery, also known as mirepoix. These simple ingredients come together to form the backbone of flavour in this kale soup.
• Seasonings – Dried thyme, dried oregano, smoked paprika, chili flakes, sea salt, and black pepper.
• Vegetable broth – I like to use my homemade vegetable broth , but a high-quality store-bought broth would also be fine.
• Fresh rosemary
• White beans – Chickpeas or cooked lentils would also work well in this recipe.
• Kale – Wash this well and remove the stems.
• Lemon – A squeeze of lemon juice adds bright flavour that elevates the whole dish. A splash of red wine vinegar or sherry vinegar would also work if you don’t have lemon on hand.

How to Make Kale Soup

You’ll find the complete instructions for this kale soup in the recipe card at the bottom of the page. This is just a quick overview!

Cook the mirepoix.

• Sauté the aromatics . Cook the onion in the olive oil in a pot set over medium heat. Add the garlic and once it’s fragrant, stir in the carrots and celery. Sauté for 5 minutes, then stir in the thyme, oregano, smoked paprika, chili flakes, salt, and black pepper.
• Simmer . Add the broth and rosemary. Bring the soup to a boil, then reduce the heat and simmer for 15 to 20 minutes.

Puree a portion of the soup.

• Thicken the soup . Discard the rosemary. Transfer 2 to 3 cups of soup to a blender and blend until it’s smooth. Stir this back into the pot.
• Add the beans and kale . Stir the kale and beans into the soup and simmer until the kale wilts.
• Serve . Season to taste and serve with a squeeze of lemon.

Tips for Success

As you can see, this kale soup recipe is incredibly simple, but here are a few additional pointers to help you make sure it turns out perfect.

• Cut the vegetables to even sizes . This ensures the vegetables all soften properly so you don’t end up with crunchy carrots or crispy onions in your soup.
• Buy pre-chopped kale . Many grocery stores sell bags of washed, chopped kale, which will speed up your prep time. Just make sure to go through the bag and remove any stems!
• Make it heartier . For an even thicker, creamier soup, blend half a can of beans with the vegetables and broth.

Variations

• Add vegan sausage . You can add your favourite plant-based sausage instead of or in addition to the white beans for extra protein. Just cook it according to the package instructions before adding it to the soup.
• Switch up the vegetables . Mushrooms, parsnips, zucchini, a can of diced tomatoes—they’d all make great additions to your kale soup.
• Add potatoes . For extra heartiness, add diced potatoes when you pour in the broth and simmer until they’re tender.

Serving Suggestions

I always love serving soup with bread to soak up the delicious broth. Crusty Olive Bread is my favourite lately, but I think Roasted Garlic Bread would pair well with this kale soup too. You can also round out your meal by adding a salad, like this Vegan Apple, Pecan, and Feta Salad .

How to Store and Reheat Leftovers

• Refrigerator : Store leftover kale soup in an airtight container in the fridge for 3 to 4 days.
• Freezer : This soup can also be frozen for up to 3 months in freezer-safe container or freezer bag. Thaw it in the refrigerator before reheating.
• To reheat : Warm the soup on the stovetop over medium heat until heated through, stirring occasionally. You can also reheat individual portions in the microwave.

More Easy Vegan Soup Recipes

• Lasagna Soup
• Taco Soup
• Gnocchi Soup
• Mulligatawny Soup

Ingredients

• 2 tablespoons olive oil , 30 ml
• 1 medium yellow onion , diced – about 150 g
• 3 cloves garlic , minced – about 9 g
• 2 medium carrots , diced – about 240 g
• 2 celery stalks , diced – about 160 g
• 1 teaspoon dried thyme , 1.4 g
• 1 teaspoon dried oregano , 1.8 g
• 1/2 teaspoon smoked paprika , 2.84 g
• 1/2 teaspoon chili flakes , adjust to taste – 2.5 g
• ¾ teaspoon sea salt , about 4 g
• ¼ teaspoon black pepper , 1.42 g
• 6 cups vegetable broth , 1.4 liters
• 1 sprig fresh rosemary , whole
• 2 (15-ounce) cans white beans, drained and rinsed , (such as cannellini or great northern beans) – 850 g total
• 1 large bunch of kale , stems removed and leaves chopped – about 150 g
• 1 lemon for serving

Instructions

• Heat the olive oil in a large pot over medium heat. Add the onion and sauté for 3–4 minutes until softened. Stir in the garlic and cook for 1 more minute until fragrant.
• Add the carrots and celery. Saute for 5 minutes, then stir in the thyme, oregano, smoked paprika, chili flakes, salt and black pepper.
• Add the vegetable broth and the whole sprig of rosemary. Bring to a boil, then reduce the heat and simmer for 15–20 minutes.
• Remove the rosemary sprig and discard it. Transfer 2–3 cups of the soup to a blender, blend until smooth, and stir it back into the pot.
• Stir in the white beans and chopped kale. Simmer for another 5 minutes until the kale is wilted.
• Remove from heat. Taste and adjust seasoning if needed. Ladle the soup into bowls and serve with a squeeze of lemon juice and some bread.

Notes

• Refrigerator : Store leftover kale soup in an airtight container in the fridge for 3 to 4 days.
• Freezer : This soup can also be frozen for up to 3 months in freezer-safe container or freezer bag. Thaw it in the refrigerator before reheating.
• To reheat : Warm the soup on the stovetop over medium heat until heated through, stirring occasionally. You can also reheat individual portions in the microwave.

Kale Soup

Ingredients

• 2 tablespoons olive oil 30 ml
• 1 medium yellow onion diced – about 150 g
• 3 cloves garlic minced – about 9 g
• 2 medium carrots diced – about 240 g
• 2 celery stalks diced – about 160 g
• 1 teaspoon dried thyme 1.4 g
• 1 teaspoon dried oregano 1.8 g
• 1/2 teaspoon smoked paprika 2.84 g
• 1/2 teaspoon chili flakes adjust to taste – 2.5 g
• ¾ teaspoon sea salt about 4 g
• ¼ teaspoon black pepper 1.42 g
• 6 cups vegetable broth 1.4 liters
• 1 sprig fresh rosemary whole
• 2 (15-ounce) cans white beans, drained and rinsed (such as cannellini or great northern beans) – 850 g total
• 1 large bunch of kale stems removed and leaves chopped – about 150 g
• 1 lemon for serving

Instructions

• Heat the olive oil in a large pot over medium heat. Add the onion and sauté for 3–4 minutes until softened. Stir in the garlic and cook for 1 more minute until fragrant.
• Add the carrots and celery. Saute for 5 minutes, then stir in the thyme, oregano, smoked paprika, chili flakes, salt and black pepper.
• Add the vegetable broth and the whole sprig of rosemary. Bring to a boil, then reduce the heat and simmer for 15–20 minutes.
• Remove the rosemary sprig and discard it. Transfer 2–3 cups of the soup to a blender, blend until smooth, and stir it back into the pot.
• Stir in the white beans and chopped kale. Simmer for another 5 minutes until the kale is wilted.
• Remove from heat. Taste and adjust seasoning if needed. Ladle the soup into bowls and serve with a squeeze of lemon juice and some bread.

Notes

• Refrigerator : Store leftover kale soup in an airtight container in the fridge for 3 to 4 days.
• Freezer : This soup can also be frozen for up to 3 months in freezer-safe container or freezer bag. Thaw it in the refrigerator before reheating.
• To reheat : Warm the soup on the stovetop over medium heat until heated through, stirring occasionally. You can also reheat individual portions in the microwave.

Nutrition

Kale Soup https://jessicainthekitchen.com/kale-soup/ April 2, 2025

If you love carrot cake, you will flip for these carrot cake muffins! They’re moist, perfectly spiced, and basically everything you love about the cake in convenient muffin form.

As much as I adore vegan carrot cake and carrot cake cupcakes , they’re not exactly breakfast food—I mean, that’s a LOT of frosting for the morning. These carrot cake muffins have all that deliciousness in a form that’s a little more appropriate for your AM meal, swapping the cream cheese frosting for a drizzle of glaze. They’re also a bit lighter than traditional carrot cake, swapping some of the oil for yogurt. They’re light, fluffy, and just lovely!

Why These Carrot Cake Muffins Are a Hit

I just know you’re going to love this recipe as much as I do. Here’s what makes these muffins so special!

• Made with pantry ingredients . Don’t be fooled by the long list of ingredients! So much of what you need for this recipe is probably in your pantry already—there are a lot of spices and baking basics here.
• Moist yet light and fluffy . Carrot cake tends to be dense and heavy, but these carrot cake muffins have a lighter crumb. Don’t worry, though, they’re still super moist just like a good carrot cake!
• That signature carrot cake flavour . I use the same spices as traditional carrot cake, so you get all that warmth and cozy goodness you expect in these carrot cake muffins.

Notes on Ingredients

Here’s what you’ll need to make these delightful carrot cake muffins! Scroll down to the recipe card to find the ingredient quantities and recipe instructions.

• Oil – Melted coconut oil, olive oil, or avocado oil.
• Sugar – Brown, coconut or cane sugar
• Vegan yogurt – I love my homemade vegan yogurt , but store-bought is fine too.
• Vegan milk and vinegar – You’ll combine these to make vegan buttermilk .
• Gluten-free flour – Or regular all-purpose flour.
• Baking powder and soda
• Sea salt
• Spices – Cinnamon, nutmeg, ground ginger, and ground cloves. Or simply use pumpkin pie spice.
• Vanilla extract
• Unsweetened applesauce – An easy vegan egg replacement !
• Carrot cake add-ins – Raisins, shredded carrot, unsweetened shredded coconut flakes, and walnuts.
• Glaze – Vegan milk, powdered sugar, and vegan cream cheese (if you’d like, for a bit of tanginess!).

How to Make Carrot Cake Muffins

You’ll find the complete instructions for these carrot cake muffins in the printable recipe card, but here’s a quick overview of the process.

Mix the first 3 ingredients.

• Prepare . Preheat your oven to 425ºF and prep your muffin pan.
• Mix the first three ingredients . Beat the oil, sugar, and vegan yogurt for about 3 minutes.
• Make the buttermilk . Whisk together the milk and vinegar and set this aside to thicken a bit.
• Mix the dry ingredients . Whisk the flour, baking powder, baking soda, sea salt, and spices in another bowl.

Mix the wet ingredients.

• Combine the wet ingredients . Add the applesauce, vanilla and buttermilk the oil mixture.
• Finish the batter . Stir half of the dry ingredients into the wet ingredients. Fold in the carrots, raisins and walnuts, then stir in the remaining dry ingredients.

Bake the muffins.

• Bake . Divide the batter into 12 muffin cups. Bake for 5 minutes, then reduce the temperature to 350ºF and bake for 13 to 15 minutes more.
• Cool . Let the carrot cake muffins cool in the pan for 10 minutes, then transfer them to a wire rack to finish cooling.
• Glaze . Mix the ingredients for the glaze in a small bowl, then drizzle the glaze over the cooled muffins.

Tips and Variations

• Make your own powdered sugar . Here’s how to make powdered sugar if you realize you’re out!
• Use freshly grated carrots . Avoid using pre-shredded carrots as they tend to be larger, thicker, and drier, so they won’t add as much moisture to the muffins.
• Measure the muffin batter . Using a measuring cup ensures that all your muffins are the same size, which is the best way to make sure they all finish baking at the same time.
• Let them cool completely before glazing . Patience is key when it comes to glazing. Make sure the muffins are at room temperature before you pour on the glaze; otherwise, it will melt and run off instead of setting nicely.
• Swap out the glaze . The glaze is optional, but if you’d like a different topping, try sprinkling coarse Demerara sugar on top of the muffins before baking.

How to Store

• Room temperature : Keep these carrot cake muffins in an airtight container at room temperature for up to 3 days.
• Freezer : To freeze these muffins, let them cool completely and then place them on a baking sheet lined with parchment paper. Freeze for about an hour before transferring them into a freezer-safe bag or container. They will last for up to 3 months stored this way. Thaw overnight in the fridge or microwave individual muffins for a quick breakfast or snack.

More Vegan Muffin Recipes

• Apple Streusel Muffins
• Pumpkin Cream Cheese Muffins
• Vegan Lemon Poppyseed Muffins
• Double Chocolate Banana Muffins
• The Best Vegan Blueberry Muffins

Ingredients

• ¼ cup oil , ( 60 g) melted coconut oil, olive oil or avocado oil
• 1 cup sugar , ( 200 g) brown, coconut or cane sugar
• ¼ cup vegan yogurt , ( 57 g)
• ¾ cup vegan milk , ( 180 mL)
• 1 teaspoon vinegar , for a buttermilk effect
• 2 cups all purpose gluten free flour mix , (I use Bob’s Red Mill Gluten Free 1-to-1 Baking Flour) ( 296 g). You can also use regular flour, but adjust to 240 g)
• 1 tablespoon baking powder , ( 14.4 g)
• ½ teaspoon baking soda , ( 3 g)
• 1 teaspoon sea salt , ( 5.6 g)
• 1 teaspoon cinnamon , ( 2.3 g) or 1 ¾ teaspoons pumpkin pie spice for all the spices listed
• ¼ teaspoon nutmeg
• ¼ teaspoon ground ginger
• ¼ teaspoon ground cloves
• ½ teaspoon vanilla extract
• ¼ cup unsweetened applesauce , or Bob’s Red Mill Egg Replacer equivalent
• ¼ cup raisins , ( 72 g)
• 1 cup shredded carrot
• ½ cup walnuts , ( 50 g)
• extra raisins and walnuts to top the muffins for looks

Glaze

• 1 ½ tablespoons vegan milk
• 1/2 cup organic powdered sugar
• 1 tablespoon vegan cream cheese , softened, optional

Instructions

• Preheat oven to 425°F/220°C. Spray a muffin pan with non-stick flour spray or rub with vegan butter and dust with gluten free flour, removing excess. Or line with cupcake liners.
• In a bowl of a mixer, mix the oil, sugar and vegan yogurt together for about 3 minutes.
• In the same cup to measure out the vegan milk, add the vinegar and let it sit to curdle while you mix the dry ingredients.
• In another small bowl, mix the gluten free flour, baking powder, baking soda, sea salt, cinnamon, nutmeg, ground ginger, ground cloves together in another container. Set aside.
• In the oil, sugar, yogurt mixture, add the applesauce, vanilla and buttermilk to combine for another 30 seconds, scraping down the bowl.
• Add in half the flour mixture to the bowl, stirring gently to combine. Add in the shredded carrots, raisins and walnuts , then the second half of the flour. This helps to ensure the fill-ins get properly floured so they don’t sink to the bottom. Stir gently until just combined, being careful not to over-mix.
• Using a hefty ¼ cup measuring cup, scoop the batter into each of muffin hole; evenly distributing amongst all 12 muffins holes.
• Bake for 5 minutes, then reduce the temperature to 350℉/180℃ and bake for another 13-15 minutes until a toothpick inserted into a muffin comes out clean.
• Remove from oven and allow to cool in pan for about 10 minutes. Remove (using the same toothpick to go gently around the edges or a dinner knife if not in cupcake liners) and place on a wire rack to cool completely.

Glaze Recipe

• Whisk the powdered sugar, vegan milk and vegan cream cheese until completely combined and there are no lumps. If you want your glaze thinner, add a little bit more milk; if you want it thicker, add more powdered sugar.
• Pour glaze over the cooled muffins – about a teaspoon per cupcake.
• Allow to set (about 5 minutes) and enjoy!

Notes

• If you can’t find organic powdered sugar, you can make your own powdered sugar .
• Room temperature : Keep these carrot cake muffins in an airtight container at room temperature for up to 3 days.
• Freezer : To freeze these muffins, let them cool completely and then place them on a baking sheet lined with parchment paper. Freeze for about an hour before transferring them into a freezer-safe bag or container. They will last for up to 3 months stored this way. Thaw overnight in the fridge or microwave individual muffins for quick breakfasts or snacks.