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 Recipe by The Blond Cook
What we love about this soup is that it’s healthy (without sacrificing flavor) and it uses staple pantry ingredients along with fresh vegetables. The leftovers are delicious reheated (so it’s great for meal prepping) and it freezes well, too!
Fresh kale – (one bunch). We find that bunches of kale can vary greatly in size, so an 8 to 12-ounce bunch works in this recipe. You’ll need to remove the large stems and coarsely chop or tear the leaves.CarrotsGarlic – minced fresh garlic is best, but feel free to use the jarred version to speed things up a little.Olive oilVegetable broth – chicken broth can be substituted but it will not be vegetarian.Potatoes – peeled and cut into bite-size pieces.OnionSalt and black pepper – We season with salt and pepper at the end of cooking (especially since the white beans are not drained and adds more sodium).Diced tomatoesCannellini beans – great northern beans can be substituted for cannellini beans.Italian seasoning – feel free to adjust the amount to your liking.Bay leaf – remove and discard before serving.
How to make kale soup?
Following is a brief overview – please see the recipe card at the bottom for ingredient amounts and full detailed instructions.
In a 6-quart Dutch oven or soup pot, cook garlic and onion in olive oil until onions are soft.Add chopped kale and cook for an additional two minutes. Add vegetable broth, diced tomatoes with juices, beans, carrots, potatoes, Italian seasoning, and bay leaf. Stir to combine.Bring to a gentle boil and reduce heat to maintain a simmer. Cover and cook for 25 minutes, or until potatoes and carrots are tender. Season with salt and pepper. Remove and discard bay leaf before serving.
To make this delicious soup a step further, we sometimes sprinkle it with Parmesan and serve it with crusty French bread – totally satisfying!
Instant Pot Kale Soup
This recipe yields approximately 14 cups.
Cannellini beans can be substituted with great northern beans.
Vegetable broth can be substituted with chicken broth, but will not be vegetarian.
Store in an airtight container in the fridge for 3 to 4 days.
Freeze in an airtight container for up to 3 months. Defrost in the refrigerator overnight and reheat.
Calories: 278kcal | Carbohydrates: 51g | Protein: 12g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 780mg | Potassium: 1258mg | Fiber: 9g | Sugar: 7g | Vitamin A: 7341IU | Vitamin C: 38mg | Calcium: 176mg | Iron: 6mg