Asparagus and Kale Soup

 November 26, 2013
Posted by hipcook

Kale, the new super food. Its everywhere and for very good reason. I have included  down the bottom of this post all the health benefits of Kale. I am now slowly bringing more and more of it into my diet. We were given some freshly grown asparagus the other day so thought I would make up a soup but add some kale to it. It was beautiful, creamy (without the cream) very healthy and just for fun, I offered it to the kids for afternoon tea expecting they would hate it, but they loved it. They even took it to school for lunch.


6-7 cups veg stock. You want the stock to cover the other vegies

300 g asparagus

2 potatoes

50 g kale

1/4 cup wine (or stock)

1 leek, finely sliced

2  onions, finely sliced


  1. First up I heated up the stock with some asparagus in to get the asparagus flavor really going .
  2. Heat the oil in a large post and cook onion until just starting to soften.
  3. Add leek, potato, asparagus and kale. Cook for just a few minutes or until asparagus changes color and goes a brighter green.
  4. Throw in wine and reduce down (3-5 minutes). You can also substitute the wine for some stock.
  5. Now just pour the rest of the stock in. Cook with lid on for around 20 minutes or until potato has softened.
  6. Season and whiz up with a blender stick.
  7. I also seasoned some kale with salt, pepper and oil and baked in a hot oven for around 10 minutes. This makes really yummy ‘kale chips’. Try it they are super yummy.
  8. Flowers are in the soup just because but they are violas and are edible

BENEFITS OF KALE – Information sourced from

1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.
2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.
3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.
4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.
5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.
6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.
7. Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.
9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility
10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.


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