Recipe: Hearty Kale Soup

The cold weather continues here in the mid-Atlantic. I tend to get a bit weary of the snow and chilly temperatures by February, which is about the same time I start dreaming of tropical vacations! Since a holiday is not in the cards for me right now, I needed another way to warm up. This kale soup does the trick!

In addition to being a hearty dish, this soup is also packed with lots of kale, the super food du jour. Kale has loads of health benefits; it’s high in beta carotene, vitamin K, vitamin C, and calcium, and has anti -cancer properties as well.  Delicious AND healthy… I’m all about multitasking!

TIP: If you’ve never cooked with kale before, don’t be deterred! First, rinse the kale in cold water to wash the leaves. In order to de-vein the kale, fold in half lengthwise, and simply run the edge of your knife against the vein; discard.  Next, loosely roll the leaf,  and make thin cuts.  This will result in thin ribbons of kale. Congrats; you’ve just learned how to chiffonade! Hearty Kale Soup

Hearty Kale Soup


  • 1 tablespoon olive oil
  • 1 medium yellow onion, chopped
  • 8 cloves of garlic, minced
  • 4 cups of kale, de-veined and chopped
  • 4 cups low-sodium broth
  • 2 15oz cans of cannellini beans
  • 4 plum tomatoes, chopped
  • salt and pepper
  • chili flakes
  • Cheese, for topping


  1. Heat olive oil in a large pot. 
  2. Saute onion until translucent.
  3. Add garlic and continue to sauté until fragrant.
  4. Add kale, and turn mixture frequently. It may seem like a mountain of kale, but it cooks down rather quickly!
  5. Add 3 cups of broth (I used vegetable because that’s what we had on hand), 1 can of beans, and tomato.
  6. In a blender, mix the remaining 1 cup of broth and the other can of beans. Stir mixture into soup. This gives the soup a hearty thickness .
  7. Add salt, pepper, and chili flakes (you know I love chili flakes!) to taste.
  8. Simmer for 20 minutes, stirring occasionally.
  9. Serve in bowls, topped with cheese. I used pepper jack to kick it up a notch, but you could also go the traditional route and use parmesan!

Yield: 6 servings. Hearty Kale Soup

Not the prettiest display (which is why I used a picture from WF at the top!). But trust me, it tastes fantastic!

7 Comments on “Recipe: Hearty Kale Soup”

  1. Can’t wait to try this! I’m a new Vegan, and have been getting to know this vegetable over the past couple of months. I’m really enjoying cooking with, and eating it. Can I ask you a question though….? Does it ever change the quality of your dreams? I’ve had some quite psychedelic dreams after eating curly kale, to the extent that I’ll now make sure I don’t have it too often in quick succession as it disrupts my sleep!

    • Thanks for checking out my blog! I’m not vegan, although I do frequently eat vegetarian and vegan meals – and this one is a winner! I’ve never experienced sleeping issues as a result of eating kale. Everyone reacts differently to food, but perhaps it’s the way you’re preparing it, or another ingredient you’re using? If you figure it out, let me know!

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