Healthy One Pot Meal: Kale & Carrot Soup

Updated on September 9, 2017
Sara Krentz profile image

Sara loves preparing home-cooked meals for her husband and herself. When she's really busy, she chooses a one-pot meal that cooks slowly.

About Kale and Chorizo

Low in calories, kale contains vitamins, protein, and fiber. It's wonderful in salads, and it's even better when cooked. Kale soup is a healthful, tasty, easy one-pot meal option. The chorizo (Mexican pork sausage) is what gives the soup its mildly spicy flavor. However, an even milder option is linguica, which is a Portuguese sausage. Most supermarkets carry at least one or the other.

If you can't find it anywhere, skip it. I've made this a vegetarian meal before, and it's just as delicious; all you have to do is add some spices to make up for the flavor. The best thing about this dish is that it's basically just tossing a bunch of nutritious ingredients into a pot, so there's not really an exact method to it; you can play around with it quite a bit.

Kale Soup Ingredients
Kale Soup Ingredients | Source


  • 2 bunches or 1 bag kale, (washed & chopped, if using bunches)
  • 1 bag carrots, peeled and chopped
  • 1 large Onion, peeled and chopped
  • 2 cans great northern beans, drained but not rinsed
  • 1 package chorizo or linguica, casings removed
  • 3 cups vegetable stock

Making your own veggie stock is a smart way to save money and cut sodium.

4 Easy Steps

  1. Peel and chop the onion and carrots.
  2. Wash and chop the kale.
  3. Remove sausage casings and discard. Chop into bite size pieces.
  4. Add all ingredients to stock pot, and bring to a boil. Reduce heat to low, cover, and simmer for at least an hour or until kale and carrots are desired consistency.

Rate This Recipe

Cast your vote for Kale Soup

1. Peel and chop the carrots and onion.

If you don't have an onion on hand, add about half a tablespoon of onion powder to the soup as it cooks instead. Chopping the vegetables the night before saves you time in the kitchen on a busy weeknight.

Chopped Carrots
Chopped Carrots | Source

2. Wash and chop the kale.

You can wash a few leaves at a time in a bowl of veggie wash, or soak the whole bunch in a clean sink full of room-temperature water, and then rinse. No need to pat dry prior to chopping; it's going directly into a pot of liquid. The easiest option though is to buy the kale already washed and chopped. They have this where I shop, and it can be found near the bagged salad mixes. When it's on sale, it doesn't cost much more than buying it by the bunch.

I use the whole bag, when I buy it that way. If this option isn't available to you, and you're not used to cooking with kale, check out the video below. It's a very brief tutorial on cutting this leafy vegetable, and it's very easy to follow. You'll notice the narrator removes the entire stem. I usually leave some of it in, and the pre-washed and bagged kale comes with some stems in it also. Eating the stems isn't harmful; it's simply a matter of preference.

How to Chop Kale

Vegetarian Soup Recipe

Skip step three - omit the sausage, and add some herbs and spices for flavor. Ground black pepper, garlic powder, seasoned salt and a little cayenne are a good start.

3. Remove the casings from the sausages, and chop into bite size pieces.

I've also used chorizo that comes packaged like ground beef; there are no casings to fuss with, so it's easier to use. The only difference is instead of large chunks of meat, it will be evenly distributed throughout the soup. (Like the ground beef in chili). There's no difference in taste; it's a matter of preference (and what's available where you shop).

You can also brown the sausage in a stock pot prior to adding the rest of the ingredients, but I rarely ever bother. It's an extra step that makes very little difference unless you want to crumble larger chunks of meat while they brown. Otherwise, it will cook all the way through as it blends with the rest of the ingredients.

Chorizo | Source

4. Add all ingredients to a large stock pot.

For the liquid, use 2 teaspoons vegetable bouillon in 2 1/2 cups of water, or use 2 1/2 cups veggie stock or broth. (As the kale cooks down, adjust the level of liquid according to how much broth you like in your soup by stirring in water 1/2 cup at a time). Add all ingredients to a pot and bring to a boil, then cover and simmer for at least an hour, or until carrots and kale are done to desired consistency. You can also make this soup in a crock pot; use the low setting for about six hours.

Kale Soup
Kale Soup | Source

Questions & Answers

    © 2017 Sara Krentz


    Submit a Comment
    • Sara Krentz profile imageAUTHOR

      Sara Krentz 

      20 months ago from USA

      My pleasure. Thank you for stopping by.

    • AliciaC profile image

      Linda Crampton 

      20 months ago from British Columbia, Canada

      This sounds like a very tasty meal. Thanks for the recipe and for including the vegetarian option.

    • Spanish Food profile image

      Lena Durante 

      20 months ago from San Francisco Bay Area

      Chorizo, kale, and beans? Doesn't get much better than that. I always leave my kale stems in, too, but I know that some folks don't like the bitterness.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)