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This Italian-style kale soup recipe with white beans is full of bold, Mediterranean flavor! Healthy, satisfying, and ready in just 30 minutes, it’s become a reader favorite.
Welcome to one of my favorite healthy soups that pleases everyone: kale soup! Kale, white beans and tomatoes float in a tangy broth flavored with oregano and fennel. It’s comforting and full of bold Mediterranean flavors.
I love that it comes together in just 30 minutes and makes a huge pot that’s great for leftover lunches. It really ticks all of my boxes when it comes to a soup recipe: healthy, easy, and tasty. Readers have been telling me they love to make this recipe again and again (music to my ears!).
Essential ingredients in kale soup
As a cookbook author and recipe developer, I’ve written dozens of soup recipes over the years. But this kale soup stands the test of time, in my opinion! Sip a spoonful, and you’ll be surprised by the pop of tangy flavor. Just a handful of ingredients work together to make a super flavorful broth that comes together quickly:
- Kale: Use either Tuscan (aka lacinato kale) or curly kale.
- Onion and carrot: These form the base of the aromatic vegetables.
- Canned fire roasted tomatoes: I like to call for this type of tomato in my soup and sauce recipes because it has sweet, developed flavor right out of the can.
- Vegetable broth: Veggie broth adds a nice savory flavor; you can also use chicken broth.
- Canned or cooked white beans: Varieties that work well are cannellini, Great Northern, navy, or even butter beans.
- Fennel seed, oregano, smoked paprika: These spices form a deliciously savory base.
5 star reader reviews
“This soup was amazing! So much flavor and soooo easy to make. It’s definitely making our list for go-to’s!” -Sommers
“Absolutely love this soup. I make this on repeat for my family.” -Kim
Types of kale
There are a few main types of kale you can find at the grocery store. I like Tuscan kale best because of its mild flavor. 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 ribollita. It’s my preference in this kale soup.
- Curly kale is brighter green and very curly. The flavor is bitter and spicy, which is why I usually prefer Tuscan kale. But it will still taste good here!
- Baby kale is harvested before it’s full grown and often sold in boxes in grocery stores and farmer’s markets. It has a mild flavor and is more tender, so you don’t have to cook it as long.
Featured ingredient: fire roasted tomatoes
Another flavor secret in this kale soup is fire roasted tomatoes, 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.
They taste mild and sweet out of the can, which makes you can cook them for less time than standard tomatoes. As a substitute, use highest quality canned tomatoes (like San Marzano tomatoes) and simmer the soup a few minutes longer. You can also add a pinch of smoked paprika and a pinch of sugar or honey to round out the flavors.
Serving suggestions that make a complete meal
This kale soup is done in 30 minutes, a great easy dinner idea or healthy lunch. Here are a few ways to accessorize it to make a meal:
- Salad combinations: A simple goat cheese and arugula salad or arugula beet salad makes a peppery, fresh contrast. You can also try a quinoa salad to add additional protein to the meal.
- Breads: Serve with a artisan bread for dipping, or try garlic toast for extra flavor. My corn muffins or skillet cornbread add a sweet contrast. It’s also perfect with my favorite focaccia bread.
- Sandwich pairings: Add this gourmet grilled cheese, avocado grilled cheese, or pesto grilled cheese to make the ultimate comfort food combination.
- Grain bowls: Serve the soup over cooked quinoa or farro for extra protein and substance. This turns it into more of a stew and makes it incredibly filling.
Storing leftovers and reheating tips
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.
When reheating from the refrigerator, I add a splash of vegetable broth or water if the soup has thickened too much. Heat it gently over medium-low heat, stirring occasionally. From frozen, I thaw it overnight in the refrigerator before reheating.
Dietary notes
This kale soup recipe is vegetarian, vegan, plant-based, dairy-free and gluten-free.
Frequently asked questions
Yes, frozen kale works well in soup! No need to thaw it first – just add it directly to the pot.
Try adding sausage or chorizo to make it more filling, swapping out white beans for chickpeas, or finishing with a spritz of fresh lemon juice.
Add up to 1 teaspoon sugar, honey or pure maple syrup to balance the acidity and bitterness of the canned tomatoes.
Easy Kale Soup
This Italian-style kale soup recipe with white beans is full of bold, Mediterranean flavor! Healthy, satisfying, and ready in just 30 minutes, it’s become a reader favorite.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 to 6 servings 1x
- Category: Soup
- Method: Stovetop
- Cuisine: Soup
- Diet: Vegetarian
Ingredients
- 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
- Prepare the onion and carrot as noted above.
- 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.
- 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.)
- 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.
- 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.
Other soup recipes you may enjoy
We’re all about cozy, comforting soups: anytime, anywhere! Here are a few of our top favorite healthy soup recipes:
- Try white bean soup, black bean soup or classic bean soup.
- Go with cabbage soup or potato leek soup.
- Try something new with celery soup or tomato bisque.
- Go for red lentil soup or lentil soup.
great flavor, easy prep, hearty soup
This is one of my absolute favorite recipes. I’ve made it many times. I use fresh tomatoes instead of canned (about 8 tomatoes) and add a tiny bit of sweet soy sauce, but for the rest I follow the recipe. It’s just pure healthy goodness! And I like the taste of fennel through it.
So glad to hear that!
You supply the nutritional info for a serving size of 1/6th of the recipe…what would that be in cups? It’s difficult to see if you are ladling a full serving.
Thank you…I really like it!
I’m not sure, sorry!
Excellent soup! Quick and easy recipe with great flavor. Will put this in the regular rotation this winter.
turned out great. added a garden hot chili pepper n one Poblano pepper fresh garden herbs oregano thyme rosemary. diced fresh tomatos. that’s what I had. was great thank you y’all
How much kale is in a bunch. I have kale in my garden.
Maybe 8 leaves.
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!
Thank you for this delicious, hearty and healthy recipe!
This soup was amazing!! So much flavor and soooo easy to make. It’s definitely making our list for go-to’s!
Absolutely love this soup.
I make this on repeat for my family.
Thank you so much!
This soup was awesome!!!! Going to add sausage next time.
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.
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.
I don’t care for dried fennel. Can I use fresh? Thanks!
That would be delicious here! Great idea.
This soup is so easy and so delicious. Full of flavor and filling.
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.
So glad you enjoyed!
Tastes wonderful!
Delicious!!!
Great way to use up my monster kale crop.
This recipe is wonderful. I added 1/2 cup quinoa. Absolutely delicious.
I halved the recipe.
Delicious soup, healthy ingredients, easy to make! Loved it
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
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!
Thanks for tasty recipe for breakfast!
Do you know how many calories would be in each serving? Love this recipe 🥰
Calories are shown below the recipe! Each serving is 370 calories.
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!
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.
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!
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.
Hello, I just started vegan and am learning to cook differently. I see you use butter and EVOO. Can you explain that?
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.
another great soup, love all of these ingredients and perfect for this time of year, white beans even kale, thank you!