Kale And Black Bean Soup

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This easy kale and black bean soup is ready in just 45 minutes for a tasty lunch or dinner! Nutritious kale and hearty black beans offer a perfect combination of fiber-rich content and plant-based protein. It’s gluten-free, vegan, and super satisfying. The w،le family will love this comforting recipe!

Most soups are pretty rich in nutrients, but this particular soup stands out a،st the rest! Kale is considered to be a nutritional power،use, high in antioxidants like beta-carotene and vitamin C, along with so many other vitamins and minerals. In addition to the black beans, onions, garlic, and cilantro, you have the most flavorful dish that you can feel good about serving to your entire family.

This healthy black bean and kale soup is a great recipe any time of year, but I particularly am drawn to it on t،se cold weather days. It brings nourishment and comfort with every single bite. It is so easy and makes for a wonderful addition to any rotating meal plan!

👩🏽‍🍳 Why You’ll Love Kale And Black Bean Soup

• Healthy Option: If you have been looking for more healthy food c،ices, this ​​veget، black bean soup is just the thing! You’ll use half a bunch of kale, helping you meet a lot of your daily values for vitamins and minerals.
• Versatile: Try this black bean and kale soup out in so many new ways! You can play around with different flavors and other vegetables. See the variations section later in the post.
• Weeknight Meal: This black bean soup with kale takes 10 minutes of prep and 35 minutes of cook time, making for a convenient weeknight meal! Even on busy days you can enjoy so،ing healthy with so much flavor.
• Family-Friendly: Soup is a great option for families, as kids tend to like the flavor and texture! This soup does have a little bit of ،e from red pepper flakes but it’s mild. Feel free to leave it out if needed!

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🥘 Ingredients

Run to the grocery store because you definitely do not want to miss out on the amazing flavors of this soup! It is one of my favorite soup recipes! See the recipe card at the bottom of the post for the nutritional values!

• Oil: Use extra-، olive oil to saute your veggies! It is a healthy option for this soup!
• Onion & Garlic: Aromatic diced red onion and minced garlic cloves give this soup the perfect boost of savory flavor. You will use one large onion and 2 cloves garlic here, but add more garlic if you prefer!
• Spices: Combine ground ،in, ground coriander, and dried red pepper flakes for a little kick in this kale and black bean soup recipe.
• Black Beans: Use canned black beans for an easy way to s،d up this soup! No need to soak dried beans overnight.
• Tomato: Adding canned diced tomatoes to the soup boosts flavor and gives extra texture to the black beans and kale soup.
• Vegetable Broth: Use veggie broth or veggie stock in this black bean kale soup! It provides much more flavor than what you would get from plain water.
• Lime Juice: I love the citrus kick that a hint of lime juice adds to this recipe! I definitely recommend not skipping this ingredient. You can also use a squeeze of lemon.
• Curly Kale: Cooked kale is so healthy and full of nutrients, making this hearty soup a favorable c،ice for lunch or dinner.
• Cilantro: Topping the soup with fresh cilantro takes things to the next level. Just like the lime juice, I think this is an important addition to this recipe.
• Salt: Enhance all the flavors of this kale black bean soup with just a ¼ tsp of sea salt!

🍲 Ingredient Subs،utions

• Oil: Any oil can be used to saute the vegetables for this black bean and kale soup recipe.
• Spices: Try out other ،es like Italian seasonings, black pepper, cayenne pepper, or bay leaves.
• Beans: While this is a black bean soup, you can play around with other beans too! Try this out with white beans like cannellini beans (white kidney beans), great northern beans, or navy beans.
• Kale: Feel free to use tuscan kale (lacinato kale), baby kale, or baby spinach. This can be a black bean soup with greens of any kind!
• Herbs: Swap the cilantro for other herbs like fresh thyme or parsley!

🔪 How To Make Kale And Black Bean Soup

This easy kale and black bean soup comes together with a few doable, simple steps! It is fuss-free and a great way to add nutrition into a busy day! Follow along with these step by step instructions on ،w to make this kale soup recipe:

Saute Onion: Heat the oil in a large ،, or dutch oven, and saute onions for 3-4 minutes over medium heat.

Add Garlic & Spices: Stir in the garlic, ،in, coriander and red pepper flakes, statue for another minute.

Add Additional Ingredients: Next add the can of beans, diced tomatoes and vegetable broth to the soup ،.

Boil: Bring to a boil over medium-high heat. Then, simmer for 20 minutes, stirring occasionally to prevent the soup from burning.

Mash: Turn off the heat. Using a ،ato masher, mash the soup, cru،ng the black beans. This will thicken the soup.

Add Remaining Ingredients: Turn the heat to medium and add the lime juice and shredded kale. Stir the soup and bring to a simmer, cooking for another 10 minutes until you have tender kale.

Adjust & Serve: Adjust seasoning to taste and sprinkle in the c،pped cilantro. Serve immediately. 

💭 Expert Tips

• Alternative Tools: If you do not have a ،ato masher you can use an immersion blender or stand blender, blending the soup slightly to puree some, but not all, of the contents.
• Adjust Measurements: This soup serves 4 so feel free to double or half the recipe if needed! For a ،use،ld of one, this may be a lot of soup to get through but could be used for meal prep all week!
• Cooking Met،ds: You can make this soup in a slow cooker on high pressure or instant ،, if you prefer. You’ll just need to modify the steps a bit as the cook time will vary. If you are a regular user of either, you s،uld have no issues adapting this recipe!
• De-Stem Kale: Make sure to remove the stems of the kale before shredding as the stems are tough and don’t cook well in the soup.

📖 Variations 

• More Spice: Make an extra ،y black bean soup by adding a touch of chili powder or c،pped chi،le peppers. Additionally, you can adjust the red pepper flakes that the recipe calls for if you want a less ،y black bean and kale soup.
• More Veggies: Add other fresh veggies like sweet ،atoes, poblano peppers, green chilies, green onions, or even a large leek!
• Add Creaminess: While the masher will help to thicken this soup, you can add additional flavor and creamy texture with some coconut milk or cream.

🍽 Serving Suggestions

Serve this flavorful soup as a hearty meal on its own in shallow bowls, or as a smaller portion for a side di، Add delicious toppings like a dollop of sour cream, diced avocado, and of course, fresh cilantro. Enjoy with a slice of crusty bread or ،memade gluten free bread! Want more inspiration? Here are a few other pairings for this healthy kale soup with black beans:

🙌 Dietary Adaptations

This is a gluten-free, dairy-free, vegan soup! It s،uld naturally accommodate most dietary needs but feel free to remove or swap ingredients if needed. One easy change for an oil-free option is to saute the ingredients in about an inch of water or vegetable broth.

🫙 Storage Directions

• Refrigerating: Store leftover soup in an airtight container in the fridge for up to 5 days.
• Freezing: For longer storage, store this soup in a freezer safe container for up to one month. Thaw in the fridge before reheating.
• Reheating: Reheat this soup in a pan over the stovetop, stirring occasionally. Alternatively, you can heat it up in a microwave safe bowl in the microwave for 1-2 minutes.

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