A Hug in a Bowl: Potato, Courgette & Kale Soup
This potato, courgette, and kale soup is everything you want in an autumn meal: rustic, wholesome, and deeply satisfying. With just a handful of seasonal ingredients, it comes together easily and tastes delicious.
It is also packed with goodness. Potatoes bring slow-release energy and plenty of vitamin C, courgette keeps things light and hydrating, and kale adds a big boost of vitamin K, iron, and calcium. The butter beans (or whichever beans you choose) make it filling with extra protein and fibre, while the spices bring their own antioxidant and anti-inflammatory perks. All together, it’s a nourishing bowl that supports your immune system, keeps you satisfied, and feels like a little autumn health kick in every spoonful.
Courgettes are still around at the start of autumn, but if you want to keep things seasonal later in the year, just swap them for carrots or butternut squash.
Ingredients:
Serves 4-6 as a main
1 tbsp olive oil
1 onion, diced
2 cloves garlic, peeled and crushed
2 medium potatoes, cut into bite-sized pieces
1 courgette (or swap for 2 carrots or half a butternut squash), halved and cut in half-moons
1 tsp smoked paprika
1 tsp turmeric
1L vegetable stock
a handful of kale, roughly chopped
1 can (400g) butter beans (cannellini beans or chickpeas would work too)
salt and pepper, to taste
Preparation
In a large saucepan, heat a drizzle of olive oil over medium heat. Add the onion, garlic, and potato, and cook for about 10 minutes, stirring occasionally.
Stir in the courgette and spices, and cook for another 5 minutes until fragrant.
Pour in the vegetable stock, bring to a simmer, and cook for around 15 minutes, or until the vegetables are tender.
Add the kale and butter beans, and cook for a further 5 minutes. Remove from the heat.
Blend the soup until smooth, using either a blender or a hand-held stick blender. You could also blend the soup partially (or transfer half to a blender), so it’s creamy but still has some chunky texture.
Enjoy!
