Kale Avocado Soup

Kale Avocado Soup

Kale Avocado Soup is creamy dairy-free soup that combines two of my favorite foods, kale and avocado into a delectable soup designed to cleanse, nourish, and rebuild your body. This easy recipe comes together quickly and combines a variety of healing foods that are fantastic for detoxing. Lacinato aka dinosaur kale, avocado, white onion, lemon, celery, and vegetable or chicken bone broth come together for a rich and tasty soup that is deeply satisfying and cleansing.

 

Kale

Kale is a phenomenal alkaline-rich leafy green to include in your diet for energy, strength, and immunity. Kale is a Brassica vegetable and a member of the cruciferous family of vegetables and it contains a tremendous amount of phytochemicals that promote detoxification and healing. Many of these phytochemicals also have anti-cancer properties. Kale is a fantastic source of chlorophyll, carotenoids, and flavonoids.

The top carotenoids and flavonoids are beta-carotene, quercetin, lutein, zeaxanthin, and kaempferol. These important antioxidants protect our body from environmental toxins and degenerative diseases like cancer, diabetes, and heart disease. Antioxidants also reduce inflammation and protect our cells from free radical damage. The kale I picked for this recipe is dinosaur kale. Dinosaur Kale aka Lacinato or Tuscan has dark green to almost black patterned leaves with a sweeter more delicate flavor than curly kale.

Check  out this fantastic article about all the benefits of kale: https://thrivecuisine.com/lifestyle/what-are-the-all-of-the-benefits-of-kale/

Avocado

Avocados are one of my favorite fruits because of their succulent taste and impressive health benefits! Avocados add a luscious creaminess to this soup that really makes all the difference in the taste. Avocados contain an amazing amount of carotenoids including beta-carotene, lutein, alpha-carotene, and zeaxanthin that function as important antioxidants to fight inflammation, strengthen your immune system, and protect your body against free radical damage.

Avocados are an excellent source of healthy fats including monounsaturated fat and alpha-linolenic acid an omega-3 fatty acid. Avocados are nutrient-rich with high levels of vitamin C, vitamin E, vitamin K, potassium, folate, and fiber.

 

Lemon

Lemon is alkaline fruit which combines beautifully with leafy greens and enhances their earthy flavor. Lemons are a powerful detoxifier that is high in antioxidants, vitamin C, potassium, magnesium, and calcium that all work together to neutralize free radicals, support the liver, remove inflammation, and fight diseases like cancer. Lemons are also an aid to relieve constipation and are a great fruit to include in any detox cleanse.

 

Celery

Celery is a wonderful addition to this creamy vegetable soup. Celery is an antioxidant-rich vegetable with a mild flavor and potent anti-inflammatory properties. Celery contains vitamin A, vitamin K, potassium, folate, and fiber which help heal and rejuvenate the body.

 

What’s your favorite soup blend? Please contribute to the conversation by leaving a comment below.

 

 

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Kale Avocado Soup

Kale Avocado Soup

Vegan, Paleo, Gluten-Free, Dairy-Free, Sugar-Free

Makes 2 servings

1 tablespoon virgin coconut oil

1 small white onion-finely chopped

1 large organic celery stalk-finely chopped

Unrefined sea salt-to taste

3 minced garlic cloves

1 large bunch organic lacinato kale

2 tablespoons fresh lemon juice

4 cups organic vegetable broth or chicken bone broth

1 large Hass avocado

Fresh ground black pepper-to taste

 

1. Remove stems from kale leaves and tear into smaller pieces. Place the kale leaves in a colander or salad spinner and wash well. Drain kale and set aside.

2. Heat coconut oil over medium-heat in a pot with a lid. Add chopped onions and celery and sprinkle with sea salt. Cook for around 4-6 minutes, stirring occasionally until tender. Add minced garlic and kale leaves during the last two minutes of cooking.

3. Pour vegetable broth or chicken broth on top of vegetables and add 1 tablespoon of lemon juice. Stir to combine and turn heat down to medium-low. Cook vegetables until kale is tender around 15-20 minutes.

4. Once kale is tender, cut avocado in half and place one avocado half in high-speed blender along with the soup and the remaining 1 tablespoon of lemon juice.

5. Place top on blender and cover with a towel or pot holder to hold top down firmly while blending to prevent it from popping off of the blender. Blend soup until smooth and creamy. You can also use an immersion blender and blend soup right in the pot. Taste and add more sea salt and black pepper if needed.

6. Pour soup into a serving bowl and top with remaining avocado half cut into chunks. Place leftover soup into a heatproof container with a lid and cool slightly before placing in the refrigerator. Reheat remaining soup over low heat for dinner meal.

 

 

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Comments

  1. I must admit that I did not have a chance to try the avocado soup. Willingly i will try out your recipe 🙂
    Życzenia Walenntynkowe recently posted..Życzenia WalentynkoweMy Profile

  2. Shelley, thanks for this beautiful and healthy recipe! I love both kale and avocado, so you have no problem selling me on this recipe! I’m going to save this one and make it this month! I appreciate your beautiful site and even healthier information.

    • Shelley Alexander says:

      Thanks Steve! Receiving your positive feedback on my site and recipes lets me know I’m on the right track in following my passion for healing foods. 🙂

  3. Shelley,

    This soup looks and I know will taste delicious. I eat much more kale and avocado than ever before. One problem is attempting to blend a hot soup. I have a small Magic Bullet blender that does not work well with hot food. But I can see blending the ingredients before cooking. It may have a slightly different taste and texture but the ingredients are still the same.

    Warmly,

    Dr. Erica
    Dr. Erica Goodstone recently posted..Melatonin and your Health: 11 Factors You Ought to Know. Guest Post by Clare KelwayMy Profile

    • Shelley Alexander says:

      Hi Dr. Erica, You can always just eat a rustic version of the soup without blending. Just save the avocado as a garnish instead of blending part of it in the soup. It won’t be creamy but it will still taste yummy.

  4. I love the color contract between the chopped avocado on top and the dark green of the soup. I love kale and I happen to have all the ingredients to make this! Lovely.
    beyondthepeel recently posted..TV Tuesday #38 – Fast and Easy 10 Minute Coconut Spinach SoupMy Profile

    • Shelley Alexander says:

      Oh fantastic France! You will have to make this soup soon since you have all the ingredients, its one of my new favorites. I’m going to be making your yummy 10 minute coconut spinach soup this week and I can’t wait to try it! 🙂

  5. Wow – I like avocados, but I had no idea of their health benefits. Adding to my collection of healthy recipes.

  6. Hi Shelley!
    I really like avocado and sometimes when they all ripen at once, I need to use them up before they go bad.. so this is a wonderful recipe I will try. It can get pretty pricy these organic foods that are hard to get one’s hands on up here at this time of year. I haven’t been able to find much kale lately and for a while there it was next to impossible to find organic celery!! Now the avocados aren’t so available… ( any hints for ripening them?) But because I have been trying some detox, cleansing recipes I will certainly try this one out, and make a special effort to find these items.. I ‘m sure I will use curly kale though. Will that make much of a difference in the flavour?
    Holly recently posted..10 Simple Ideas To Get More MOVE In Your DayMy Profile

    • Shelley Alexander says:

      Hi Holly, I understand about organic foods and the pricing. I recommend that you buy whatever you can organic and especially do it for the foods that are heavily sprayed with pesticides like kale and celery. You can find out which ones are on the list of fruits and vegetables that are high in pesticides by going to Environmental Working Groups website and looking up the dirty dozen and clean 15 list. I place avocados in a paper bag to ripen and it works great! Curly kale will be fine in this recipe. I like both curly kale and Lacinato kale in this recipe.

  7. Hi Shelley,

    once again you provided a post packed with useful information and a recipe full go nutritious ingredients.
    Since you are promoting health you probably use organic ingredients which is particularly important in regards to celery because of the high water content.

    Thank you so much for sharing this.
    Love and Light
    Yorinda
    Yorinda recently posted..Making Changes and the Limbic LagMy Profile

    • Shelley Alexander says:

      Thanks so much for all your wonderful feedback on my recipes and posts Yorinda! Your support of my blog has been absolutely fantastic! I do always use organic foods in my recipes and I agree with you about celery it’s high in pesticides if you don’t buy it organic. Love and Light to you too!

  8. Avocado is one of my favorite fruit.. then making it a soup? hmmm, so yummy,, thanks..
    strength recently posted..The Health Benefits of MeditationMy Profile

    • Shelley Alexander says:

      Thanks Strength! You sound like me. Avocado really makes this soup so delicious and creamy, I hope you make the recipe soon. 🙂

  9. looks great but here in Egypt avocado is very rare and so very expensive
    however id love to try this soup one day
    farouk recently posted..How to earn a six figure incomeMy Profile

    • Shelley Alexander says:

      Hi Farouk, since avocado is rare and expensive in Egypt I would subsitute 1/4 cup of raw cashews or whatever high fat local nut you have in your area to get the creaminess that the avocado creates.

  10. John Fisher
    Twitter:
    says:

    Kale is a great addition to green juicing too!!! I like to mix it up with something a tiny bit sweet such as a little bit of apple or orange to take a little bit away from the bitterness of the Kale.
    John Fisher recently posted..Frugal Kitchen Tips ReviewsMy Profile

  11. I added in some cilantro and this soup was AMAZING

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