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

Kale soup
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Looking a healthy soup that pleases everyone? Try this Kale Soup with White Beans! Hearty Tuscan kale, white beans and tomatoes float in a tangy broth flavored with oregano and fennel. It’s like a combination of all your 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. This one 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. A handful of ingredients work together to make a super flavorful broth. Don’t be tempted to omit any of the spices, since they provide the key flavoring for the dish. Here are the ingredients you’ll need:

  • Kale: Use either Tuscan or curly kale (we prefer Tuscan)
  • 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
Kale soup

Types of kale (Tuscan, curly and baby)

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). If you can find it, it’s our preference in this kale soup.
  • 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.
Tuscan kale

Why to look for fire roasted tomatoes

Another flavor secret to this kale soup? Fire roasted tomatoes. We often use this type of tomato in our soup and sauce recipes because it has sweet, developed flavor right out of the can. 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 have a sweet flavor, 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.
Kale Soup

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:

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 gets even better over time.

More healthy soups

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

This kale soup recipe is…

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

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Kale soup

Easy Kale Soup


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 13 reviews

  • Author: Sonja Overhiser
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 to 6 servings 1x

Description

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


Ingredients

Scale
  • 2 tablespoons olive oil
  • 1 tablespoon salted butter (or olive oil)
  • 1 large white onion, diced
  • 1 medium carrot, peeled and diced
  • 2 28-ounce cans diced fire roasted tomatoes*
  • 4 cups vegetable broth
  • 2 15-ounce cans white beans, drained and rinsed
  • 1 ½ teaspoons dried fennel seed, crushed with fingers, divided
  • 1 teaspoon dried oregano
  • 1 teaspoon smoked paprika
  • 1 ½ teaspoon kosher salt, divided
  • 2 bunches Tuscan kale (or 1 large bunch curly kale), chopped
  • Shredded Parmesan or Pecorino Romano cheese for serving, optional

Instructions

  1. Prepare the onion and carrot as noted above.
  2. In a large pot or Dutch oven, heat the olive oil and butter (or all olive oil) over medium high heat. Add the onion and carrots and sauté for 5 to 7 minutes until tender.
  3. Add the diced tomatoes, vegetable broth and beans. Bring to a steady simmer, then add 1 teaspoon of the fennel seed, along with the dried oregano, smoked paprika and kosher salt. Simmer 12 minutes. (Meanwhile, chop the kale.)
  4. Add the kale and simmer additional 2 to 3 minutes until the kale is tender. Add the additional ½ teaspoon crushed fennel seed. Taste a cooled spoonful and add up to ½ teaspoon additional kosher salt (depending on the salt level of your broth and beans), until the flavor pops.
  5. Serve immediately with grated Parmesan or Pecorino Romano cheese. Store refrigerated for 3 days or frozen up to 3 months.

Notes

*If you can’t find fire roasted tomatoes, use the best canned tomatoes you can find. Add another ½ teaspoon smoked paprika and 1 teaspoon sugar, honey or maple syrup to round out the flavors.

  • Category: Soup
  • Method: Stovetop
  • Cuisine: Soup
  • Diet: Vegetarian

About the authors

Sonja & Alex

Hi, we’re Alex and Sonja Overhiser, married cookbook authors, food bloggers, and recipe developers. We founded A Couple Cooks to share fresh, seasonal recipes and the joy of cooking! Our recipes are made by two real people and work every time.

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30 Comments

  1. C. Brown says:

    How much kale is in a bunch. I have kale in my garden.

  2. Susie Cabassa says:

    Excellent recipe. Fast, easy and very flavorful. I had a bag of chopped kale that I wanted to use up and found this recipe on line. Lucky me! I had all the ingredients on hand and made this last minute soup for lunch. Perfect. It is now in my files!






  3. Jill Cousins says:

    Thank you for this delicious, hearty and healthy recipe!






  4. Sommers T says:

    This soup was amazing!! So much flavor and soooo easy to make. It’s definitely making our list for go-to’s!

  5. Kim Waggoner says:

    Absolutely love this soup.

    I make this on repeat for my family.
    Thank you so much!






  6. Rea says:

    This soup was awesome!!!! Going to add sausage next time.

  7. Jane R Nevin says:

    This soup came out delicious. I am leaning towards vegetarian and this will go on my recipe list. I used garbanzo beans and agave since I had only regular tomatoes.I also added 1 small potato and a cheese rind.

  8. Anonymous says:

    This soup came out delicious. I am leaning towards vegetarian and this will go on my recipe list. I used garbanzo beans and agave since I had only regular tomatoes.I also added 1 small potato and a cheese rind.

  9. Cathy Filippi says:

    I don’t care for dried fennel. Can I use fresh? Thanks!

    1. Sonja Overhiser says:

      That would be delicious here! Great idea.

  10. Tammy says:

    This soup is so easy and so delicious. Full of flavor and filling.






  11. Jennell Hawley says:

    I ha some kale growing in the garden and was looking for recipes to use it. I found your recipe for kale soup. It was so easy and it tasted amazing. I added some semi died tomatoes from the deli section of the supermarket as I couldn’t find wood fired tomatoes. Worked beautifully. Thank you I will be making this again real soon.






    1. Alex Overhiser says:

      So glad you enjoyed!

  12. Anonymous says:

    Tastes wonderful!






  13. Mary Graham says:

    Delicious!!!
    Great way to use up my monster kale crop.






  14. Janice alban says:

    This recipe is wonderful. I added 1/2 cup quinoa. Absolutely delicious.
    I halved the recipe.






  15. Anonymous says:

    Delicious soup, healthy ingredients, easy to make! Loved it






  16. Jamee Poole-Hatch says:

    Hi
    This recipe looks wonderful and I’d love to try it.
    Could you please tell me the sodium content ?
    I didn’t see it listed.
    Thank you

    1. Alex Overhiser says:

      Hi! We don’t include sodium because items like beans and broth can vary so widely. A teaspoon of kosher salt has 1920 mg of sodium if that helps!

  17. Sonya says:

    Thanks for tasty recipe for breakfast!






    1. Gina R. says:

      Do you know how many calories would be in each serving? Love this recipe 🥰






      1. Sonja Overhiser says:

        Calories are shown below the recipe! Each serving is 370 calories.

  18. jude says:

    harvested the last of my kale this morning and whipped this up. what a quick way to have a sumptuous soup. i didn’t read carefully and used crushed tomatoes. they worked perfectly. and i was frying up a skillet of spicy italian sausage for my husband and wound up dumping a little in my soup. wow! the fennel totally makes it for me. thank you!






  19. Nancy R says:

    I made Easy Kale Soup. It was delicious. Thank you for sharing this recipe. It looked real good too. I made garlic Knots with it. I will definitely make it again.

    1. WENDY PATTERSON says:

      What is the sodium content? And if I buy packaged kale, would one bag be enough? What size (oz) bag would equal the amount in your recipe? It looks delicious!

      1. Alex Overhiser says:

        Hi! We don’t include sodium in our analysis and different brands of beans and broth have wide variances in sodium. You need about 2 to 3 cups / ounces of packaged kale.

  20. Pamela Carr says:

    Hello, I just started vegan and am learning to cook differently. I see you use butter and EVOO. Can you explain that?

    1. Alex Overhiser says:

      Hi! We eat mostly vegetarian and sometime use the mix for the excellent flavor that it provides. You can definitely just use the olive oil for a very similar take.

  21. Sabrina says:

    another great soup, love all of these ingredients and perfect for this time of year, white beans even kale, thank you!






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