This Creamy Kohlrabi Soup is a perfect blend of cozy and light—ideal for chilly evenings or a wholesome midday meal. Naturally dairy-free, it achieves a silky texture from pureed vegetables without the need for cream. Kohlrabi, a slightly sweet and nutty vegetable from the cabbage family, shines in this recipe, complemented by onions, garlic, and a touch of herbs. This soup is not only delicious and comforting but also nutrient-rich and low in calories, making it a great option for those seeking a lighter meal.

FULL RECIPE

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 4 cups kohlrabi, peeled and cubed (about 3 medium kohlrabi)
• 1 medium Yukon Gold potato, peeled and diced
• 3 cups low-sodium vegetable broth
• 1 cup unsweetened almond milk (or other dairy-free milk)
• ½ teaspoon dried thyme
• ¼ teaspoon ground white pepper (or black pepper)
• Salt to taste
• Chopped fresh parsley or chives, for garnish (optional)
• Toasted pumpkin seeds or croutons, for topping (optional)

Directions

1. Sauté aromatics: In a large soup pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and cook for 4–5 minutes, until soft and translucent. Stir in the garlic and cook for another 1 minute.
2. Cook the vegetables: Add the cubed kohlrabi and diced potato to the pot. Cook for 3–4 minutes, stirring occasionally, to lightly sauté the vegetables.
3. Simmer: Pour in the vegetable broth, add thyme and pepper, and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and simmer for 20–25 minutes or until the kohlrabi and potatoes are fork-tender.
4. Blend until creamy: Remove the soup from heat. Use an immersion blender to puree the soup directly in the pot until smooth. Alternatively, carefully transfer the soup in batches to a countertop blender and blend until creamy.
5. Add dairy-free milk: Return the soup to low heat and stir in the almond milk. Let it heat through for another 3–4 minutes. Taste and adjust seasoning with salt and additional pepper as needed.
6. Serve: Ladle the soup into bowls and garnish with fresh parsley, chives, pumpkin seeds, or croutons if desired. Serve hot with crusty bread or a light salad.

Nutrition Facts

• Calories: 165
• Total Fat: 7g
• Saturated Fat: 1g
• Trans Fat: 0g
• Cholesterol: 0mg
• Sodium: 400mg
• Total Carbohydrates: 23g
• Dietary Fiber: 5g
• Sugars: 4g
• Protein: 3g
• Vitamin A: 2% DV
• Vitamin C: 95% DV
• Calcium: 10% DV
• Iron: 6% DV

Nutritional Benefits of Kohlrabi Soup

Kohlrabi is a nutritional powerhouse that lends this soup its mild sweetness and satisfying texture. Rich in vitamin C, fiber, and potassium, kohlrabi helps support immune function, digestive health, and proper muscle activity. The soup also contains other vegetables like onion and potato, which add to the overall nutritional value with antioxidants and complex carbohydrates. Because this recipe uses vegetable broth and almond milk instead of dairy or meat-based ingredients, it is low in saturated fat and cholesterol-free, making it heart-friendly and suitable for a variety of dietary lifestyles.

Naturally Dairy-Free and Vegan-Friendly

One of the best features of this creamy kohlrabi soup is that it achieves its smooth texture without any cream, butter, or milk. Instead, it uses unsweetened almond milk or a similar plant-based alternative, making it a great option for vegans, those with lactose intolerance, or anyone seeking lighter fare. The result is a creamy and comforting soup that doesn’t compromise flavor or mouthfeel, while still remaining completely plant-based.

Low-Calorie and Satiating

This soup is ideal for those who want to enjoy a filling meal without consuming excessive calories. Thanks to its high fiber content and the water-rich nature of vegetables like kohlrabi and potatoes, it promotes a feeling of fullness and satisfaction. It makes an excellent choice for a light lunch or dinner, especially for individuals aiming to manage their weight or reduce calorie intake while still eating nourishing, wholesome food.

Ideal for Meal Prep and Make-Ahead Meals

Creamy kohlrabi soup is not only easy to make but also stores beautifully, making it a go-to recipe for busy weeks. It can be prepared in large batches and stored in airtight containers in the fridge for up to five days. Its flavor deepens as it sits, which means it often tastes even better the next day. You can also freeze portions for longer storage, making it a smart choice for meal prepping or quick reheatable lunches during colder months.

Customizable Flavor Variations

This soup is highly adaptable to different palates and dietary needs. For a more savory and herby version, fresh rosemary, sage, or basil can be added. A pinch of curry powder or smoked paprika brings in a spicy warmth, while a splash of lemon juice at the end adds brightness. You can also blend in a handful of cooked white beans or soaked cashews for extra creaminess and protein. The base recipe serves as a blank canvas for your favorite flavors and ingredients.

Serving Suggestions and Garnishes

Though the soup stands strong on its own, it can be elevated with thoughtful toppings and sides. A sprinkle of fresh herbs like chives or parsley adds a burst of color and freshness. Toasted pumpkin seeds or sunflower seeds give it a satisfying crunch, while vegan croutons or a swirl of olive oil can enhance its richness. Serve it with crusty sourdough bread or a crisp green salad to round out the meal and turn it into a restaurant-worthy experience.

Kid-Friendly and Gentle on Digestion

Because of its smooth texture and mild taste, this soup is ideal for children or those with sensitive digestive systems. The natural sweetness of kohlrabi and the lack of strong spices make it a soothing option that’s easy on the stomach. It’s also a great way to introduce vegetables to picky eaters in a form that’s comforting and familiar, especially when served warm on a cool day.

Sustainable and Seasonal Ingredient Use

Kohlrabi is typically available in late spring through fall and is a great example of a seasonal, sustainable vegetable. Using locally grown kohlrabi helps reduce your carbon footprint while supporting small farmers and regional food systems. Additionally, this recipe relies mostly on pantry staples and fresh produce, aligning well with eco-conscious cooking practices that focus on whole foods and minimizing waste.

Suitable for Special Diets

This creamy soup checks many boxes when it comes to dietary restrictions. It is naturally gluten-free, dairy-free, nut-free (depending on the milk substitute used), and vegan. These qualities make it suitable for people with food allergies or those following specialized diets. The base recipe avoids common allergens and can be easily modified to accommodate specific needs, such as using oat milk instead of almond milk or adding protein-rich legumes for a more complete meal.

Balanced Flavor and Comforting Texture

What sets this soup apart is its perfectly balanced flavor profile—mild, slightly sweet, and earthy with just the right hint of herbs. The texture is velvety smooth, achieved without any dairy, and has a luxurious mouthfeel that’s deeply satisfying. This makes it both elegant and comforting, suitable for casual weeknight dinners or more formal dinner parties alike. It’s the kind of dish that nourishes both body and spirit, especially when served warm during cooler seasons.

Conclusion

Creamy kohlrabi soup is a delightful, health-forward dish that manages to be both simple and elegant. Its dairy-free, vegan composition makes it accessible to a wide audience, while its creamy consistency and depth of flavor offer comfort in every spoonful. Versatile, nutrient-dense, and easy to make in advance, it’s a soup you’ll return to throughout the year. Whether you’re seeking a light dinner, prepping healthy meals for the week, or looking to explore a new seasonal vegetable, this soup brings taste and nutrition together in the most satisfying way.