Creamy Vegetable Kale Soup: Nourish and Rejuvenate

There’s nothing quite like a bowl of homemade soup to bring warmth and nourishment to your day, and this Creamy Vegetable Kale Soup is the perfect blend of hearty and healthy. Packed with creamy potatoes, sweet carrots, flavorful broth, and vibrant kale, this dish is both satisfying and nutrient-dense plant-based soup. 

Ingredients: 

• 1 cup of chopped onion 
• 2 cups of diced carrots 
• 2 cups of diced potato
• 1 cup of diced zucchini 
• 1 can of cannelloni beans (white creamy beans), drained
• 5 cups of vegetable broth
• 1 cup of water 
• Salt and freshly cracked pepper to taste
• 1 teaspoon of Herbs de Provence
• 1/4 teaspoon of coriander powder (omit if you don't like) 
• 2 cups of chopped fresh kale (or baby spinach)
• Juice of 1 lemon + a squeeze of fresh lemon juice for each bowl 

Directions: 

Using your Instant Pot, add onion, carrots, potato, and zucchini and 1/2 cup of vegetable broth to the insert liner of your Instant Pot. Sauté for 6 minutes, stirring frequently and adding a 1/4 cup of water at a time if needed to prevent burning. Turn off sauté function.  Add liquids, beans, and spices, secure lid, and set to pressure cook for 4 minutes. When done, allow to sit for 10 minutes and then release steam according to the manufacturers directions. When all steam is released, carefully remove lid. Add lemon juice and 1/2 of the kale. Using an immersion blender, blend until smooth, or partially smooth, or leave chunky. Add the remainder of the kale after blending to wilt into the soup. Add a squeeze of lemon juice to each bowl when serving. 

Stove top Method: 

The directions are basically the same. Sauté the vegetables, add beans, liquid, and seasonings. Cook until vegetables are soft- about 10-15 minutes. Blend with kale or if you prefer, save kale to wilt into the hot soup. You. may need additional liquid as the Instant Pot does not evaporate and stove top will have some evaporation. Add a good squeeze of fresh lemon juice to each bowl as serving. 

Blended with kale and added additional kale to wilt on top 

Why Kale It Is Worth Adding to Your Menu 

Kale, is rightfully hailed as a superfood. It is loaded with essential vitamins and minerals. It’s an excellent source of vitamins A, C, and K, which support immune health, skin vitality, and bone strength. Plus, its high fiber content aids digestion and promotes a feeling of fullness, making this soup both comforting and wholesome. 

 Did you know that greens  help with detoxification, bone health, and energy. 

1. Detoxification – Greens support the liver in flushing out toxins. They contain chlorophyll, which may help cleanse the blood and eliminate heavy metals from the body.

2. Bone Health – Leafy greens (such as spinach, collard greens, kale and bok choy) are rich in calcium, magnesium, and vitamin K, all essential for strong bones and contribute to preventing osteoporosis.

3. Energy Boosting – Greens provide iron (especially spinach and Swiss chard), which supports red blood cell production and helps prevent fatigue. They also contain B vitamins, which play a key role in energy metabolism.

This high protein soup meets gluten-free, vegan, and oil-free standards.

Are you a soup lover? What kind of soups do you make? Do you make sure to include some healthy greens in your daily diet? 

My Notes: 

1. If the soup is too thick, add 1/4 cup of vegetable broth to each bowl when serving.

2. If you dislike or don't have kale, use fresh baby spinach. 

Disclaimer: I am not a medical doctor and I am not trying to give medical advice. The information on this blog is strickly for educational purposes only. If you need medical advice, please consult a qualified medical doctor before changing your diet in any way. 

Weight Watchers Friendly Sauces

I’ve found that having low-calorie, flavorful sauces, toppings, and dressings on hand is a game-changer for staying on track with my weight loss following Weight Watchers.  

Plain steamed veggies or a simple baked potato instantly become more exciting with the right homemade healthy low calorie dressing or topping which helps make eating simple foods feel less like a chore. 

 The other day, I went out to a Chinese restaurant and ordered plain steamed broccoli, steamed bok choy, and steamed tofu— without any of their  sauces- just plain - and boring. 

Instead, I brought a small individualized container of my homemade low calorie peanut sauce (made with PB2, a no-fat peanut butter powder), and dipped my vegetables in it. It made all the difference. It was delicious, satisfying, and totally kept me on weight loss plan! ( I did it partially because I am dieting and partially because of my celiac concerns).

Regardless, my low calorie homemade sauce upped the game for me to make it a tastier meal without the added calories. 

I also use this sauce with rice noodle vegetable wraps and it is delicious. 

This recipe makes a small amount. Multiply the PB2, Hoisin sauce, and tamari sauce times 3 to make more sauce (add a little more water as needed) I estimate- the recipe is 2 points on WW. 

Recipe for Low Calorie Peanut Sauce : 

2 tablespoons of gluten-free peanut butter powder (PB2)

1 tablespoon of gluten-free hoisin sauce

2 tablespoons water 

1 small individualized package of stevia (1/2 teaspoon) 

1 tablespoon of tamari sauce (or GF soy sauce)

Directions: 

Mix all of the ingredients together forming a pasty sauce. If too thick, add another tablespoon of water. Use on steamed vegetables.

Try some other sauces 

Spicy Orange Sauce  (link to the recipe)

Cilantro Lime Oil-Free Dressing (link to recipe)

Fresh and Flavorful: Carrot-Ginger Dressing For Cabbage Slaw

OMG!!I am beyond excited to share this incredibly tasty dressing that completely transformed my cabbage slaw! It’s bright, zesty, and packed with fresh flavors. I simply shredded red and white cabbage, tossed it with a luscious carrot-ginger dressing, and finished it off with a generous sprinkle of freshly chopped mint.

And let me tell you—it tastes heavenly.

I love salads, but sometimes the usual dressings get a little… well, boring. This one? Total game-changer. It’s vibrant, refreshing, and adds the perfect kick to wake up your taste buds.

Versatile & Delicious

This dressing isn't just for slaw! I can totally see it drizzled over steamed veggies, mixed into a fresh tossed salad, or even used in wraps. I was inspired by a similar flavor that I’ve had at Chinese restaurants on their salad and decided to make my own—and wow, it did not disappoint.

Plant-Based Eating . Is It For You?

Being vegan for me is more than just a way of eating—it’s a lifestyle rooted in awareness, health, and compassion. For me, it’s about making choices that nourish my body while also being thoughtful to the rest of the planet and all who live on it.  

That’s why I love sharing plant-based recipes, hoping to inspire others to explore healthier, more intentional ways of eating. But I often wonder—does this resonate with you? Have you ever tried one of my recipes or thought about including more plant-based foods into your diet, even if you’re not vegan?