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

Do you need a healthy soup recipe that everyone will enjoy? 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 combining all of our favorite soup recipes in one bowl: calming and full of bold Mediterranean flavors. It’s assembled in just 30 minutes, making a giant pot that is great for leftover lunches. Really, it ticks all of our boxes! Healthy, simple and irresistibly tasty.

Ingredients for this kale soup recipe

This kale soup delivers flavor well beyond the quick preparation time! Sip a spoon and you will be surprised by the tangy taste.

  • Kale: You can use either Tuscan or curly, but we prefer Tuscan (see below)
  • onion
  • carrot
  • olive oil
  • Roasted Canned Tomatoes
  • Vegetable broth
  • Canned or cooked white beans: Cannellini, Great Northern, Marine, Butter or others
  • Spices: fennel seeds, oregano, smoked paprika

Kale soup

Use Tuscan kale, but curly works

There are a few main types of kale that 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 flavor of this soup. Here are the different types of kale you will see:

  • Tuscan kale has dark green, flat leaves and a mild taste. Sometimes it is also called lacinato or dinosaur cabbage. It is common in Italian dishes such as the Tuscan kale salad or the Tuscan vegetable stew (ribollita).
  • Kale is lighter green and very curly. The taste is bitter and tangy, which is why we usually prefer Tuscan kale.
  • Baby cabbage is kale that is harvested before it is ripe and sold in crates in grocery stores and farmers markets. Baby kale has a very mild taste and is more tender than regular kale so you don’t have to cook it for as long.

Tuscan kale

Why Look for Fire Roasted Tomatoes?

Another taste secret of this kale soup? Fire-roasted tomatoes. If you have been reading for a few years, you will know that we use this type of tomato a lot in our recipes, as it gives soups and sauces in particular an extremely sweet taste. Here is the downlow on fire roasted tomatoes:

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

Kale soup

What to serve with kale soup

Do you want to make it a meal? This kale soup is a simple 30 minute meal that is ideal as a simple dinner or healthy lunch idea. Here are a couple of ways to equip it to make a quick meal:

Storage information

This kale soup saves a lot! After preparation, you can store it in the refrigerator for up to 3 days or freeze it for up to 3 months. The taste just gets better over time!

More healthy soups

With us everything revolves around cozy, comforting soups: anytime and anywhere! Here are some of our favorite healthy soup recipes:

This kale soup recipe is …

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

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description

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

  • 2 tablespoons olive oil
  • 1 tablespoon salted butter (or olive oil)
  • 1 large white onion, diced
  • 1 medium-sized carrot, peeled and diced
  • 2 28-ounce cans of diced fire-roasted tomatoes *
  • 4 cups Vegetable broth
  • 2 15-ounce cans of white beans, drained and rinsed
  • 1 ½ teaspoon Fennel seeds dried, crushed with your fingers, divided
  • 1 teaspoon dried oregano
  • 1 teaspoon smoked peppers
  • 1 ½ teaspoon kosher salt, divided
  • 2 Tuft of Tuscan kale (or 1 large bunch of kale), chopped
  • Grated Parmesan or Pecorino Romano for serving, optional
  1. Prepare the onion and carrot as described above.
  2. In a large saucepan or Dutch oven, heat the olive oil and butter (or all of the olive oil) over medium heat. Add the onion and carrots and sauté for 5 to 7 minutes until tender.
  3. Add diced tomatoes, vegetable stock and beans. Bring to a steady simmer, then add 1 teaspoon of fennel seeds along with the dried oregano, smoked paprika, and kosher salt. Let simmer for 12 minutes. (In the meantime, chop the kale.)
  4. Add the kale and simmer for another 2 to 3 minutes until the kale is tender. Add the additional ½ teaspoon of crushed fennel seeds. Try a chilled spoon and add up to ½ teaspoon of extra kosher salt (depending on the salt content of your broth and beans) until the taste pops.
  5. Serve immediately with grated Parmesan or Pecorino Romano. Store refrigerated for 3 days or frozen for up to 3 months.

Remarks

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

  • Category: Soup
  • Method: Stovetop
  • Kitchen: Soup

Keywords: Kale Soup, Kale Soup Recipe, White Bean Cabbage Soup

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