Creamy Kale and Pea Soup

Recipe Information

Total Time: 

35 minutes



Creamy soups are a perfect comfort food, especially when their rich texture conceals a healthy puree of peas and greens. Sweet peas give the soup such a creamy feel that you might even think there is cream in this one.


  • 1/2 pound kale, stems chopped
  • 1 tablespoon butter or canola oil
  • 1 large onion, chopped
  • 1 medium Yukon Gold potato, peeled and thinly sliced
  • 2 cloves garlic, chopped
  • 2 cups frozen peas, thawed
  • 2 cups 2% milk or non-dairy milk (or more to taste)
  • 1/2 cup fresh parsley
  • 1/2 teaspoon salt, to taste
  • 1/4 teaspoon white pepper


  1. Wash and stem the kale, and chop the stems in small pieces. Reserve. Melt the butter or heat the oil in a large pot, then add the kale stems, onion and potato slices. Saute over medium heat for about 10 minutes, until the stems and potato slices are soft when pierced with a knife, and the onions are translucent. Add the garlic and the kale leaves and stir. Cover the pot and reduce the heat to low, and let the kale steam for about 5 minutes. Uncover and stir.
  2. Put the peas and the kale mixture into a blender and puree until very smooth, adding milk as needed for a smooth puree. Add the parsley and blend again until smooth. Return the puree to the soup pot, heat through over medium heat, and season with salt and pepper.

Nutritional Information

294 calories, 8 g. fat, 20 mg. cholesterol, 479 mg. sodium, 47 g. carbohydrate, 8 g. fiber, 12 g. protein