This Easy Kale Soup with Echinacea is filled with immunity-boosting ingredients. It is a creamy and thick vegan soup that is delicious with crusty bread or any of your favorite toppings.
I’ve partnered with Sprouts on this recipe for Easy Kale Soup with Echinacea. All opinions herein are my own. Thank you for supporting the brands that keep this blog spinning.
Here in Georgia, Fall seems to be as indecisive as I get when having to pick between cake or cookies for dessert.
Fall in Georgia usually starts off with a couple of cool days. Then it decides to leave us and let summer move back in. This pattern seems to repeat itself until one day summer moves away and winter moves in to stay. All these fluctuations in temperatures tend to give me the sniffles.
How I deal with sniffles…
When I tend to start sniffling and sneezing, I love to start spiking my drinks and soups with immunity-boosting supplements.
Last year I shared this spiced citrus mulled juice which was spiked with Sprouts Brand Fizzy Cs. This year, I have this creamy, thick, and easy kale soup spiked with echinacea.
Team Kale Yeah vs Team Oh Kale No…
Kale always seems to conjure up strong feelings. There’s team “kale yeah” and team “Oh kale no”! And, I am not trying to change anyone’s feelings about kale. However, I will say that there isn’t a strong kale taste to this soup.
It might just be because the flavors of sauteed onion, ginger, garlic, and spices like coriander, turmeric, and cayenne balance out the kale-ness of this soup. When celery and cannellini beans are added in and everything is blended up ~ all you have is one creamy, thick, spicy, tasty, immunity-boosting, soup!
Does this easy kale soup have to be so thick?
I love to make my soups extra thick so I can easily scoop some of it up with a chip or some crusty bread. But, it doesn’t have to be this thick. In fact, it is just as tasty thinned down a bit. You can thin this kale soup out with some vegetable stock. You can also use some coconut milk. Or, a combination of the two.
What are the ingredients in this Easy Kale Soup with Echinacea?
In addition to olive oil, salt, and pepper, this soup can be made with the following 10 ingredients:
yellow onion
Garlic
Ginger
Coriander
Cayenne
turmeric
Water, vegetable stock, or coconut milk
Celery
cannellini beans
Echinacea
Tips when making this soup:
• Sauteing the onion, ginger, and garlic together for about 10 minutes adds so much flavor to this soup than using them raw.
• When chopping up the onion, ginger, garlic, and celery, you do not have to chop them up very fine as you will be blending these.
• I used water to thin this soup. But, vegetable stock and coconut milk work well too. Vegetable stock adds a good bit of flavor. If you use salted vegetable stock, you won’t need to add too much salt in when seasoning it. If you use coconut milk to thin this soup, this soup will have undertones of coconut. Which is something to keep in mind if you do not like coconut. The resulting soup will also be more indulgent and rich with coconut milk like this spinach soup turned out.
• Fresh kale works best in this recipe. But you can also use frozen. When using fresh kale, make sure to remove the kale leaves off of the thick stalk and discard the stalk. If you use frozen kale, you will only need about 1 cup, but the good thing is most frozen kale does not have the thicker parts of the stalk in the packages.
By the way, I purchased all my ingredients from Sprouts. Sprouts is my favorite place to shop at for quality produce, fun and healthy frozen foods, unique, seasonal products, as well as vitamins, and supplements.
Speaking of supplements, I added in some Sprouts brand echinacea to this soup. True, the ingredients in this soup are immunity-boosting, but echinacea adds in just another layer of immune-boosting goodness.
What is echinacea?
Echinacea refers to a group of plants that are in the daisy family. Echinacea helps release chemicals in our bodies that decrease inflammation and increase the efficacy of our body’s immune system.
If you are looking to boost your immune system, naturally, with vitamins and supplements, make sure you stop by your closest Sprouts. Sprouts offers wellness when you need it most! Also, when you are there, grab the handful of ingredients needed to make this soup – because (for some of us at least) soup season is here!
Easy Kale Soup with Echinacea
This Easy Kale Soup with Echinacea is filled with immunity-boosting ingredients. It is a creamy and thick vegan soup that is delicious with crusty bread or any of your favorite toppings.
Ingredients
- 1 lg yellow onion
- 5 cloves garlic
- 1 inch piece of ginger
- 3 tbsp extra virgin olive oil
- 4 tsp coriander
- 1 tsp cayenne
- 1/2 turmeric
- 1/2 cup water
- 2 cups kale
- 3 stalks celery
- 1 can cannellini beans
- 40 drops Echinacea
- Salt and pepper to taste
Instructions
- Peel onion, ginger, and garlic cloves.
- Then roughly chop up the onion, ginger, and garlic. All the ingredients are going to be blended so these do not have to be finely diced.
- Add the olive oil to a pan and add in the chopped yellow onion. Saute for about 5 minutes, stirring so it does not burn.
- Then add in the chopped ginger and garlic and saute another 5 minutes, stirring often.
- Wash and chop up the celery. Also, remove the kale from the thick stems.
- Add the celery to the sauteing onion, ginger, and garlic and saute for about 3 minutes.
- Drain the beans and rinse them well in a colander.
- Add the beans, coriander, turmeric, and cayenne to the pan and stir well to incorporate.
- Then add in the kale and cover the pan. Leave covered for about 3 more minutes or until kale begins to wilt.
- Remove the pan from heat and add all the contents to a blender.
- Add the water (or vegetable stock or coconut milk or a combination) into the blender too.
- Blend until smooth.
- Add in the echinacea and blend for a quick second or two, again.
- Season with salt and pepper.
- Serve warm with toppings of your choice.
Notes
Nutrition Information
Yield 4 Serving Size 1Amount Per Serving Calories 256Total Fat 11gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 9gCholesterol 0mgSodium 479mgCarbohydrates 32gFiber 8gSugar 3gProtein 10g
Nutrition information is provided as a courtesy and should be considered an approximation only. Savory Spin makes no guarantees to the accuracy of this information. Please do consult a professional nutritionist for more accurate information. Please do keep in mind that prep times, cooking times, etc, are provided as guidelines as there are so many variables at play.
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[…] isn’t exactly a culinary herb, but it is occasionally used in herbal teas, and it can even be cooked into soup. Also known as coneflower, echinacea plants are mostly grown as ornamentals, and they’re some of […]
Ben @ Havocinthekitchen
Tuesday 19th of October 2021
Normally, I am not a huge fan of Kale as it requires some extra steps for making it delicious (It's quite bland to my liking) But using it in soup sounds like a great way to utilize its benefits. The soup itself looks so thick, creamy and hearty (yet healthy). Perfection!
David @ Spiced
Monday 18th of October 2021
What a cool idea to use Echinacea in soup! Fall has arrived for good here in the northeast...in fact, Old Man Winter is starting to awaken I'm afraid. A good thick soup like this sounds like a healthy and delicious option for these chilly days!
Tavo
Monday 18th of October 2021
It sounds like the perfect recipe to boost the immune system now that the flu season is arriving!
Sadia Malik
Monday 18th of October 2021
A very good immune booster, love the colours