Mediterranean kale soup
Prep time
Cook time
Total time
Cuisine: Mediterranean Diet
Serves: 4 People
  • 3 Tablespoons extra virgin olive oil
  • 1 Medium onion, chopped
  • 1 Garlic clove, chopped
  • 3 Medium carrots, peeled and sliced
  • 2 Medium potatoes, peeled and sliced
  • 500g (2 ¼ cups) Kale leaves, finely chopped (thick stems removed)
  • 1 l (2 pints) vegetable stock (or water)
  • 1 Teaspoon sea salt (or salt to taste)
  • 2 Tablespoons pine nuts
  • 4 Teaspoons freshly squeezed lemon juice
  1. Have all the vegetables well washed and prepared as indicated in the ingredients description.
  2. Heat 2 tablespoons of olive oil in a large saucepan over medium heat. Add the garlic and sauté for 1 minute until lightly golden. Add the onion and a pinch of salt and cook over a low heat, stirring frequently, for about 2 minutes.
  3. Add the carrots and the potatoes and stir well all together for about 5 minutes until just beginning to colour.
  4. Pour in the vegetable stock (or water), increase the heat to medium, and bring to a boil. Reduce the heat and simmer for 10 minutes. Add then the kale and the salt and simmer for 5 more minutes.
  5. Remove the saucepan from the heat and with the help of a hand mixer (ideally a powerful one of at least 450 watt) mix it all well until perfectly combined.
  6. Serve hot and garnish each serving with the rest of the EVOO, the freshly squeezed lemon juice and some pine nuts (raw or toasted). And optionally accompany it with some slices of toasted country bread.
Recipe by Tasty Mediterraneo at