Kale Soup Recipe

Kale Soup Recipe

Cook Time: 30 minutes

This delicious kale soup with creamy white beans, veggies, tomatoes, and Italian seasoning will warm you up from the inside out. It's a hearty and healthy meal that's perfect for any occasion!

Ingredients

  • 2 tablespoons olive oil
  • 1 yellow onion, chopped
  • 2 tablespoons chopped garlic
  • 1 bunch kale, stems removed and leaves chopped
  • 8 cups water
  • 6 white potatoes, peeled and cubed
  • 2 (15-ounce) cans white cannellini beans (drained if desired)
  • 1 (15-ounce) can diced tomatoes
  • 6 cubes vegetable bouillon
  • 2 tablespoons dried parsley
  • 1 tablespoon Italian seasoning
  • Salt and pepper to taste

Instructions

  1. Gather all ingredients to ensure you're ready to begin.
  2. Heat the olive oil in a large soup pot over medium-high heat. Add the chopped onion and garlic, and saut for 2-3 minutes until the onion becomes soft and translucent.
  3. Add the chopped kale to the pot, and cook for an additional 2 minutes until the kale wilts down.
  4. Pour in the 8 cups of water, followed by the cubed potatoes, drained cannellini beans, diced tomatoes, vegetable bouillon cubes, dried parsley, and Italian seasoning. Stir everything together to combine.
  5. Bring the mixture to a boil, then reduce the heat to low. Let the soup simmer for about 25 minutes, or until the potatoes are fully cooked and tender.
  6. Season the soup with salt and pepper to taste, stirring well to ensure the seasonings are evenly distributed.
  7. Serve hot and enjoy the warmth of this comforting kale soup!

What to Serve With Kale Soup

If you're looking for the perfect side dishes to accompany this delicious kale soup, here are a few suggestions:

  • Buttered Biscuits
  • Easy and Delicious Crusty Popovers
  • Quick and Easy Grilled Potatoes

How to Store Kale Soup

Store any leftover kale soup in an airtight in the refrigerator for up to 3 days. Reheat the soup in the microwave or on the stove when ready to enjoy.

Can You Freeze Kale Soup?

Yes, you can freeze kale soup! Store it in a freezer-safe for up to 3 months. When you're ready to eat, thaw it in the refrigerator overnight and reheat it in the microwave or on the stove.

Nutrition Facts (per serving)

  • Calories: 277
  • Fat: 5g
  • Carbohydrates: 51g
  • Protein: 10g
  • Sodium: 372mg
  • Fiber: 10g
  • Vitamin C: 106mg (118% DV)
  • Calcium: 171mg (13% DV)
  • Iron: 5mg (28% DV)
  • Potassium: 1042mg (22% DV)

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Kale Soup Recipe

Known for its robust flavor and nutrient-rich ingredients, kale soup has become a beloved dish for health-conscious individuals around the world. This savory soup typically combines fresh kale with a variety of vegetables, beans, and seasoning, making it both filling and nourishing. While kale has long been a staple in Mediterranean diets, the kale soup recipe, as we know it today, is a relatively modern take on traditional vegetable soups.

History and Origins

The origins of kale soup can be traced to European culinary traditions, particularly in Italy, where soups have been a vital part of the diet for centuries. Italy, in particular, has a long history of using kale in its cooking, especially in rustic peasant dishes. Kale, a hardy green, is often featured in the Tuscan "ribollita" soup, which is traditionally made with leftover bread, vegetables, and beans. This dish, while not identical to the kale soup we know today, shares many similarities in its use of simple, seasonal ingredients to create a satisfying and nutritious meal.

Regional Variations and Adaptations

Kale soup has evolved and taken on various forms across the globe. In the Mediterranean region, it is often paired with potatoes, beans, and olive oil, much like the Italian ribollita, while in North America, variations with added ingredients such as sausage, bacon, or different types of beans are common. Some regions prefer to include more creamy elements, such as heavy cream or a dairy-based broth, while others stick to a more plant-based approach, making kale soup a flexible and versatile dish suitable for different dietary preferences.

How Kale Soup Differs from Other Soups

What sets kale soup apart from other vegetable soups is its distinctive use of kale, a leafy green that is both rich in vitamins and has a hearty texture. Unlike spinach or other leafy greens that wilt quickly, kale retains its structure during cooking, providing a chewy texture and a robust flavor. Additionally, the inclusion of white beans in many kale soup recipes offers a creamy texture without the need for heavy cream or butter, making it a satisfying yet lighter option compared to some cream-based soups.

Where Kale Soup is Served

Kale soup is commonly found in various cuisines, particularly in European and American kitchens. In Italy, its often served as a first course, especially during colder months, as it is considered a warming, nutritious meal. In North America, kale soup is popular as a lunch or dinner option, often accompanied by a slice of crusty bread or a light salad. Its also a favorite dish in vegetarian and vegan communities due to its plant-based ingredients.

Fun Facts About Kale Soup

  • One of the main benefits of kale is its high antioxidant content, making kale soup not just a delicious dish but also an excellent way to boost your immune system.
  • Kale has been around for thousands of years and was once considered a staple vegetable in ancient Greece and Rome.
  • Kale soup is incredibly adaptable, with people frequently adding their favorite ingredients, such as sweet potatoes, carrots, or different herbs, making it a versatile and customizable dish.
  • The addition of white beans in kale soup not only enhances the flavor but also boosts the soup's protein content, making it a satisfying option for vegetarians and vegans alike.

Conclusion

Whether you're enjoying a warm bowl on a cold day or looking for a healthy, filling meal, kale soup offers a delicious combination of nutrition, flavor, and comfort. Its rich history and regional variations highlight the versatility of this hearty dish. Whether served in a rustic Tuscan kitchen or as part of a modern-day healthy diet, kale soup continues to be a favorite for its health benefits and satisfying taste.

FAQ about Kale Soup Recipe

Store leftover kale soup in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stove before serving.

Yes, you can freeze kale soup for up to 3 months. To reheat, thaw it in the refrigerator overnight and reheat on the stove or in the microwave.

Yes, you can adjust ingredients to your taste. For example, you can use different greens like spinach or mustard greens, replace white potatoes with sweet potatoes, or add other vegetables you have on hand, such as carrots, celery, or mushrooms. You can also substitute beans or add protein sources like sausage or chicken.

The total cook time for this kale soup is approximately 55 minutes, with 25 minutes spent simmering the potatoes and the other ingredients.

To avoid an overly salty soup, use low-sodium vegetable broth or adjust the amount of vegetable bouillon cubes according to your preference. You can also add salt gradually to taste and avoid draining the canned beans, as they may add additional salt to the broth.

Yes, kale soup can be made in advance. In fact, it often tastes even better the next day as the flavors have time to meld together. Just store it in the refrigerator and reheat before serving.

To add a spicy kick to the soup, consider adding red pepper flakes, cayenne pepper, or even diced jalapeños. You can also serve it with hot sauce like sriracha for an extra boost of heat.

Kale soup pairs well with side dishes such as buttered biscuits, crusty popovers, or grilled potatoes. A light salad or some fresh, crusty bread would also complement the soup perfectly.

Comments

Amanda

10/06/2025 01:52:54 PM

this soup was amazing!!! five stars definately. the only thing i did differently was not use the boullion cubes, i couldnt find them so i just used a thick base. excellent!!

Andy Andrews

01/06/2020 07:27:03 PM

Second time around. I used mustard greens instead of kale. Was easier, didn't bother to wilt the greens in the oil. Added plenty of white potatoes, white beans, and Trader Joe's canned corn. Also I used no-sodium diced tomatoes with Italian seasoning, plus the recommended seasoning mentioned here, plus one tablespoon of dried parsley. The salt is the key to success. I want to have just barely enough. I strained out the water with the canned corn, that would have been too much. I poured in the whole contents of the canned beans. I used 4 cups of Pacific vegetable broth, which is 22% sodium per serving, but when added to another four cups of water, brings it down to a believable amount. Also I add red pepper flakes - these extend the savor without being salty.

Keyboardlady

04/24/2023 12:26:39 AM

While looking for a recipe including fresh kale I stumbled upon this and made it. Easy and excellent! A few notes: 1 - I did substitute low-sodium vegetable broth for the water and boullion cubes in an attempt to reduce sodium. Worked very well. 2 - As suggested by another reviewer, I substituted some of the potatoes for carrots; flavorful touch 3 - My hubby does not like kale, so I made this recipe in halves in two separate pots. In his, I did substitute fresh spinach; he loved the soup. Not a substitution, but an add-on. Just because I had a bit leftover in the fridge, I cubed some spiral-sliced ham in the soup to use it up. Yes, I did alter a bit, but I have no doubt that prepared "as written" would be just as tasty and satisfying. A bit of warm bread and a glass of wine -- an easy, filling, and delightful supper!

Barbara Russell

03/02/2020 01:28:15 AM

This was a very good soup. I followed recipe except I added 3 garlic and herb chicken sausage links I crumbled them up and cooked in the large pot until they were browned and used only 1 tablespoon of olive oil, which I added while the sausage was cooking. Once the sausage browned I added ingredients as directed in this recipe. It is a very hardy soup with lots of flavor. I also replaced bullion with 32 ounces of prepared vegetable broth and added only 4 cups of water.

shabi

02/08/2017 05:13:31 PM

Was time consuming getting everything together and chopped up but worth it. I should've not added salt since we love adding our own sauce afterwards for spice. We use Sriracha and we all know it has enough salt in it when added to each of our bowls! Healthy dish. Suggestion: I would boil the potatoes separately next time and add it in the end. As this is the only veg. that takes the longest. Otherwise, you end up over-cooking the whole soup and the vibrant colours end up not there anymore and look dull and dark. My husband couldn't recognize what green veg. I used. I also added my cooked black kidney beans to the soup in the end. It was a very filling dish with non-salted crackers on the side. Plenty of leftovers for the next 3 days amongst two people.

JPhilipps

12/02/2018 01:55:08 AM

Delicious! Great recipe that can be tweaked based on what You have on hand and taste preference. Used 3 potatoes (because it was all I had )Omitted beans, added chopped carrots, Celery , fresh parsley and pasta. Also added a dash of cayenne pepper and crushed red pepper. sautéed the onions, celery, carrots and tomatoes first then added the spices, potatoes, kale and vegetable stock . I used 4 cups veggie stock and 4 cups water Let it simmer about an hour and then added elbow pasta until it was done. Yum!!

Dorothy L

03/21/2019 06:06:38 PM

This soup is just fabulous. I made a double batch for church and did not bring any of it home! One gentleman ate three bowls and another gentleman asked for the recipe. I did use vegetable broth rather than the water and bouillon. I also also first cooked everything but the potatoes and beans for 45 minutes and then added them and cooked for another 45 minutes. It is just so yummy!!

Johanny Batista- Manning

01/20/2020 03:23:12 AM

I didn't need the soup to be vegetarian. I just needed a soup with lots of veggies that I had in the fridge. This was perfect. I added 2 sweet Italian sausages. I removed the casing and crumbled in a pan. I drained it and then added to soup. Yummy! This will be a regular winter soup.

Tara Hatchett

01/27/2021 02:41:30 AM

Only made 2 changes. Instead of bouillon cubes I used vegetable Better Than Bouillon, and I added some Beyond Meat hot Italian sausage that I broke into pieces and sautéed first. Will definitely be making many more times to come. I think the Beyond sausage put it on another level Delicious

Lindsay Diny

01/06/2020 08:32:04 PM

I made a few changes: 2 shallots instead of yellow onion. 2 large carrots. I used chickpeas as that’s what I had. Bay leaves during the boiling and fresh cracked pepper. Top with freshly grated aged Asiago.

Grace

10/20/2023 02:22:47 AM

YUM! Doubled up on kale because I had more and love the veggies. I used kidney beans and chick peas because that's what I had on hand. So delicious!!!!

momof2

05/31/2025 04:10:03 PM

I enjoyed this easy, kind of rustic soup. Kale is not my favorite green, but I had some from my co op that I needed to use, and I liked it in this. Could also be good with sweet potatoes instead of white. I agree with adding the beans at the end (I also did not drain them). I added some red pepper flakes for a little extra flavor. I did not have vegetable bouillon cubes, so just used vegetable broth and chicken bone broth that I had on hand. It was even better the next day.

Diane B

12/26/2024 01:36:38 PM

Delicious 😋!!!! We couldn't find the beans in the soup after it was cooked. So, I'll add them after the soup is cooked.

GreenScrew

11/11/2024 06:23:28 PM

Soup was excellent! It's also very forgiving.. I subbed some kohlrabi and sweet potato in place of the white potato, and a can of garbanzo for 1 of the cans of white beans cuz that's what I had on hand. I also didn't drain/rinse the beans. Bit of paprika and cayenne as well.. it was terrific!!

Kashetah Bedford

11/04/2024 03:39:42 PM

I give it 3 stars because this is a good soup base recipe, but it needs A LOT of love before it is served. The broth will taste bland and resemble dirty bath water. Here are a few tips: -blend one can of the beans to use has a thickener -diced fire roasted tomatoes for more flavor -more garlic -If you want to keep it vegetarian use Premium Better Bouillon is seasoned but chicken broth has more flavor. -sautéed your greens very well with the onion and garlic. -with the soup is cook add garlic, onion, coriander powder. ENJOY! -add a bay

Victoria Lee

10/14/2024 05:16:12 PM

So yummy I can’t even 😋

froglypps

03/01/2024 11:28:41 PM

This recipe was easy to follow. The finished product was definitely worth the effort. I did change a few things, for example, I used red chilli beans and chick peas because I didn't have any canelli beans. It was still delicious 😋🤤

Sharon

03/01/2024 02:16:08 PM

Made it exactly as directed! Delicious.

selva

02/18/2024 01:28:03 AM

To me it’s just great soup. I specifically love the mild taste of tomato & taste of Italian seasoning. Hurley recommends to try this wonderful soup.

Nancy G

11/10/2023 10:45:16 PM

I didn't make it vegetarian but it was a good recipe to use as a base. I added ground turkey and used chicken bouillon instead. Delish.