Healthy, easy to make bean soup with kale recipe. This stovetop soup simmers kale with beans, tomatoes and broth to make a delicious dinner. Only 206 calories per serving.
Kale Bean Soup Recipe
This is a healthy soup recipe made with kale, beans and tomatoes. You most likely have everything you need already in your kitchen, so you don’t even have to go to the store.
You’ll need: olive oil, minced garlic, onion, kale, beans, tomatoes, broth, Italian seasoning, cayenne pepper and salt & pepper.
Chop That Kale
Let’s just talk about kale real quick, because who doen’t love some kale talk? The kale for this soup should be pretty small so it cooks faster and fits on a spoon.
I remove the kale from the stem, and then keep tearing up the pieces until they’re small enough. I’m team “tear” btw, I never chop my kale with a knife, always tear with my hands. What do you do?
How to Make
Sauté garlic and onion until onion is softened in a large pot (I love this one!). Yup, you need 6 cloves of garlic for this recipe, your kitchen is going to smell AMAZING!
Add kale and continue stirring until kale is wilted. This takes a couple of minutes.
Add some broth, some beans, tomatoes, Italian seasoning, cayenne pepper, and salt & pepper and simmer for 20 minutes.
I mentioned above that you’re only adding some of the broth and beans. The other broth and beans we’re going to blend to help thicken up the soup in a bit. You’ll want to add the broth and beans (about 3/4 cup will be left) to a food processor or blender and blend until it’s smooth.
Stir thickened broth & beans into soup and simmer for 15 more minutes.
Allow to cool down to eat, and then serve in bowls. Optional, but we love some Parmesan cheese sprinkled on top. I hope you enjoy this bean soup!
Can I meal prep this soup?
Yes, you can absolutely make this soup ahead of time. In fact, I always think soup tastes better after it sits overnight. Make the soup as instructed, allow to cool and then either refrigreate or freeze this soup.
If you’re refrigerating, use within 2 days. If you’re freezing, use within 6 months. For freezing directions, store in freezer bags and defrost naturally in the refrigerator overnight, or throw in the microwave for a quick defrost. Then place in a pot over medium high heat until warm.
Recipe Substitutions & Ideas
This soup recipe has tons of recipe substitutions possible, so I’m going to list the most popular ones below. Hopefully this help you!
- Don’t have kale? You can use collard greens instead.
- This soup is bean friendly to all the beans. I like the variety of using kidney and white beans (cannellini beans), but you could also use pinto beans or black beans. Note: If you use black beans, the broth will be darker – just a heads-up. You can also just use one type of bean. Heck, you could even throw a can of chickpeas in there and it’d be great.
- Vegetable or chicken broth will work.
- You can use a can of diced tomatoes, or chop up 3 large fresh tomatoes.
- Need meat? Add cooked ground sausage, pieces of Sweet Italian Sausage, or shredded chicken or turkey to this soup.
- Want it more hearty? Right before serving add cooked white rice. This is a great way to use leftover rice!
Other Healthy Recipes You’ll Like
Kielbasa Sausage and Kale Soup
Baked Kale Meatballs
Vegetarian Black Bean Chili
Healthy Potato Soup
Lentil Kale Soup
Slow Cooker Kielbasa and Green Beans
Sheet Pan Sausage, Green Beans, Potatoes and Apple Meal
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Kale Bean SoupPrint
- 2 tablespoons olive oil
- 6 cloves garlic minced
- 1 small onion chopped
- 4 cups kale chopped small
- 4 cups vegetable broth
- (1) 15 ounce can white beans
- (1) 15 ounce can kidney beans
- (1) 15 ounce can diced tomatoes
- 2 teaspoons Italian seasoning
- pinch of cayenne pepper
- salt & pepper to taste
- In a large pot over medium high heat, add olive oil and sauté garlic and onion until onion is softened.
- Add kale and continue stirring until wilted, this takes a couple of minutes.
- Add 3 cups of broth, 2 cups of beans, diced tomatoes, Italian seasoning, cayenne, and salt & pepper to taste to the pot. Bring to a boil and then simmer for 20 minutes.
- In a small food processor or blender, blend the remaining 1 cup of broth and beans until they’re smooth.
- Add smooth broth and bean mixture into pot and simmer for 15 additional minutes.
- Allow to cool to eat, serve in bowls and sprinkle Parmesan cheese on top. Enjoy!