Kale and Zucchini Super Soup -with 7 nutritious ingredients

Kale and Zucchini Soup
Kale and Zucchini soup – this soup isa a game-changer. It is always a struggle to make the family members, especially children,  eat their greens. This one is so delicious that my children and husband go for second servings!

In a bowl of green deliciousness, I make my family have onions, garlic, kale, and zucchini in one go – and this is just a starter. I am always for a colourful plate and Eat the Rainbow advocate, those of you who “work with me” will attest to this. . The idea of having greens does not always excite peoples’ appetites. However, it is worth noting that this super nutritious soup is loaded with anti-oxidants, glucosalinates, anti-inflammatory, and anti-cancer compounds from our super ingredient kale.

In a groundbreaking clinical group study, published as recently as July 2021, Dr. Kara Fitzgerald and her team have demonstrated that you can reverse bio-aging by designing a diet that is particularly rich in cruciferous vegetables, eggs, liver, and optimized lifestyle elements.  The biological markers have shown that the participants in the study were 3 years younger after 8 weeks of healthy eating and living, is it not amazing?

These amazing group of vegetables includes kale, cauliflower, broccoli, arugula, bok Choy, Brussel sprouts, cabbage, watercress, rutabaga, and turnip greens etc. According to the study –  which is outlined with all the details and recipes in a book called  “Younger You”  we should eat 2 cups of cruciferous vegetables per day for their healthy anti-aging effects.

I add in zucchini to make this soup tastier and inject some more anti-oxidants in the form of carotenoids, soluble and insoluble fiber for the gut health.

Onion and garlic both are allium vegetables. They are rich in organosulfur compounds, which preliminary research suggests may be beneficial for lowering cholesterol and blood pressure and helping to prevent chronic conditions including cancer and cardiovascular disease. Without them no soup tastes delicious – they are essential ingredients. They both also have very good pre-biotic properties (support the production of intestinal bacteria).

You can garnish your soup with as many ingredients as you like – it is a matter of personal taste.  In this particular case, I used chili flakes, spring onions, parmesan shavings, and sesame seeds for some texture and healthy fats.  Oh, did I tell you that I have been recently addicted to beetroot kimchi? I use it on pretty much anything ( only 1 tsp!) because I care about my gut health and I absolutely love the taste it adds to my food. The beetroot kimchi i use is from Vadasz, and is addictively delicious. Having said that, I am tempted to make my own – watch this space.

Now, let’s move on to the recipe, below.


  • 200 grams organic kale leaves, stalks removed
  • 3 zucchinis/courgettes
  • 1 medium white onion
  • 3 cloves of garlic
  • 1 lt. vegetable stock
  • 2 tbsp olive oil
  • Salt and pepper, for seasoning

For Garnishing

  • 1-2 tbsp parmesan, grated, optional
  • 1-2 stalks spring onions, thinly sliced, optional
  • 1 tsp fine chili flakes, optional
  • Beetroot Kimchi, optional


  1. Warm the oil in a medium-size stockpot over medium heat. Add the onion and garlic. Sauté until soft but not brown by stirring frequently – approximately for 3-5 minutes.
  2. Add the zucchini and kale and sauté for a further 3-5 minutes until the vegetable sweat.
  3. Pour in the stock and bring to a boil. Reduce the heat and simmer for 15-20 minutes.
  4. Turn off the heat and let it cool for 5-10 minutes.
  5. Using a handheld immersion blender, puree the soup until smooth and creamy. If the consistency is too thick for your liking, add more stock or water to suit your taste.
  6. Check the taste, and season with salt and pepper, if necessary.
  7. Garnish with parmesan, red chili flakes, and spring onions. If you have beetroot kimchi it is a nice touch and adds a nice spicy kick.




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Hi! I’m Saba

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