Category: Kale

This Italian kale soup recipe with white beans is full of bold, Mediterranean flavor! Healthy and satisfying, it’s ready in just 30 minutes.

Need a healthy soup recipe that pleases everyone? Try this Kale Soup with White Beans! Hearty Tuscan kale, white beans and kale float in a tangy broth flavored with oregano and fennel. It’s like a combination of all our favorite soup recipes in one bowl: comforting and full of bold Mediterranean-style flavors. It comes together in just 30 minutes and makes a huge pot that’s great for leftover lunches. Really, it ticks all of our boxes! Healthy, easy, and irresistibly tasty.

Ingredients in this kale soup recipe

This kale soup delivers flavor well beyond its quick prep time! Sip a spoonful and you’ll be surprised by the pop of tangy flavor.

• Kale: you can use either Tuscan or curly, but we prefer Tuscan (see below)
• Onion
• Carrot
• Olive oil
• Canned fire roasted tomatoes
• Vegetable broth
• Canned or cooked white beans: cannellini, Great Northern, navy, butter, or other
• Seasonings: fennel seed, oregano, smoked paprika

Use Tuscan kale, but curly works

There are a few main types of kale you can find at the grocery store. We like Tuscan kale in this kale soup, because it has the mildest flavor and is Italian in origin, which matches the Mediterranean-style flavor of this soup. Here are the different types of kale you’ll see:

• Tuscan kale has dark green, flat leaves and a mellow flavor. It’s also sometimes called Lacinato or dinosaur kale. It’s common in Italian dishes like Tuscan Kale Salad or Tuscan Vegetable Stew (Ribollita).
• Curly kale is brighter green and very curly. The flavor is bitter and spicy., which is why we usually prefer Tuscan kale.
• Baby kale is kale that’s harvested before it’s mature and sold in boxes in grocery stores and farmer’s markets. Baby kale has a very mild flavor and is more tender than standard kale, so you don’t have to cook it as long.

Why to look for fire roasted tomatoes

Another flavor secret to this kale soup? Fire roasted tomatoes. If you’ve been reading for a few years, you’ll know that we often use this type of tomato in our recipes because it brings massive sweet flavor, especially to soups and sauces. Here’s the downlow on fire roasted tomatoes:

• Fire roasted tomatoes are a type of canned tomato that’s roasted over a flame before canning. They’re sold by several different brands, and you can find them in the canned tomato section in your local grocery.
• Fire roasted tomatoes taste sweet right out of the can, instead of bitter like other canned tomatoes. This means you can cook them for less time, which is always a pro in our book!
• Can’t find them? Just use the highest quality canned tomatoes you can find. You could also add a pinch of smoked paprika and a pinch of sugar to round out the flavors.

What to serve with kale soup

Want to make it into a meal? This kale soup is an easy 30 minute meal that’s ideal as an easy dinner idea or healthy lunch. Here are a few ways to accessorize it to make a quick meal:

• Add a salad like Goat Cheese Salad with Arugula, Arugula Beet Salad (with packaged cooked beets), or Simple Spring Mix Salad
• Add a bread like a crusty artisan bread, garlic toast, popovers, corn muffins or skillet cornbread

Storage info

This kale soup saves very well! After you make it, you can refrigerate for up to 3 days or freeze for up to 3 months. The flavor just gets better with time!

More healthy soups

We’re all about cozy, comforting soups: anytime, anywhere! Here are a few of our top favorite healthy soup recipes:

01

Cozy White Bean Soup

02

Simple Red Lentil Soup

03

Easy Black Bean Soup

04

Creamy Broccoli Potato Soup

This kale soup recipe is…

Vegetarian, vegan, plant-based, dairy-free and gluten-free.

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