Kale & apple soup with walnuts

Kale & apple soup with walnuts

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(7 ratings)

Prep: 20 mins Cook: 15 mins


Serves 2

Make the most of seasonal kale and give this soup added depth with sweet apple and a crunchy walnut topping - perfect as a healthy lunch

Nutrition and extra info

  • Easily doubled
  • Healthy
  • Vegetarian

Nutrition: per serving

  • kcal403
  • fat21g
  • saturates2g
  • carbs36g
  • sugars25g
  • fibre9g
  • protein12g
  • salt0.8g
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  • 8 walnut halves, broken into pieces
  • 1 onion, finely chopped



    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 2 carrots, coarsely grated



    The carrot, with its distinctive bright orange colour, is one of the most versatile root…

  • 2 red apples, unpeeled and finely chopped



    Grown in temperate regions, apples are one of the most widely cultivated tree fruits. There are…

  • 1 tbsp cider vinegar
  • 500ml reduced-salt vegetable stock
  • 200g kale, roughly chopped



    A member of the cabbage family, kale comes in two forms: kale, which has smooth leaves, and…

  • 20g pack of dried apple crisps (optional)


  1. In a dry, non-stick frying pan, cook the walnut pieces for 2-3 mins until toasted, turning frequently so they don’t burn. Take off the heat and allow to cool.

  2. Put the onion, carrots, apples, vinegar and stock in a large saucepan and bring to the boil. Reduce the heat and simmer for 10 mins, stirring occasionally.

  3. Once the onion is translucent and the apples start to soften, add the kale and simmer for an additional 2 mins. Carefully transfer to a blender or liquidiser and blend until very smooth. Pour into bowls and serve topped with the toasted walnuts, and a sprinkling of apple crisps, if you like.

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Comments, questions and tips

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24th Oct, 2016
Quite a simple recipe, to get more kale into your diet. As the others have said the flavours are quite lacking. I put a lot more salt, black pepper and cayenne pepper in to give it a boost. But I don't think I'll be making this again. Also, my hand blender was defeated by the kale, I would recommend a more robust one!
20th Jan, 2016
Love the recipe but not too flavourful. I became bored with it quite quickly. Will be trying again soon though with some tweaking to acquire more to my taste!
14th Jan, 2016
this soup looked really gross and tasted the way it looked
11th Jan, 2016
I tried this with cooking apples for something a little less sweet which worked really well. And I added a spoonful of cream cheese before serving, lovely!
TheEightHours's picture
6th Sep, 2015
Kale is perfect for in soups, it's full of vitamins and rich in nutrients. Try our Kale, Mushroom and Chickpea Soup. Health, tasty and very easy to make... https://theeighthours.wordpress.com/2015/09/06/kale-mushroom-chickpea-soup/
Serendipiousity's picture
18th Apr, 2015
I really enjoyed this soup. It's both comforting and refreshing at the same time. I added a good dose of black pepper and a couple of pinches of sea salt just before I blended it. I'm tempted to add a hint of chilli next time to add a bit of heat to the dish.
Mazi's picture
31st Mar, 2015
This soup is just ok, I didn't have too much expectations with the ingredients selection. Give it a try anyways, everyone's taste is different.
Mazi's picture
14th Feb, 2015
Tastes healthy however lacking a bit of flavour.
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