Kale And Black Bean Soup
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.My easy kale and black bean soup is ready in just 45 minutes, making it perfect for a tasty lunch or dinner. With hearty black beans, nutritious kale, diced tomatoes, aromatic onions and garlic, and a hint of lime, it is full of flavor and fiber-rich plant-based protein. It is gluten-free, vegan, and incredibly satisfying, a comfort food the whole family will enjoy.
Most soups are rich in nutrients, but this one really stands out. Kale is a nutritional powerhouse, packed with antioxidants like beta-carotene and vitamin C, along with a variety of other vitamins and minerals. Like my easy vegan tomato soup and traditional Mexican Bean Soup, it features hearty beans, onions, garlic, and cilantro, creating a flavorful dish that is to serve to my whole family.
This healthy black bean and kale soup is a go-to recipe any time of year, but I especially love it on cold days. It brings nourishment and comfort with every bite, and it’s so easy to make that it becomes a wonderful addition to any meal rotation.
👩🏽🍳 Why I Love This Recipe
One winter night, I cooked kale and black bean soup at my parents’ house, and the kitchen quickly filled with the smell of garlic, cumin, and simmering beans. This healthy recipe uses half a bunch of kale, helping us hit our daily vitamin goals, and takes just 10 minutes to prep and 35 minutes to cook, making it perfect for a weeknight meal.
The soup works because the black beans absorb the flavor from the spices while the kale keeps its firmness. I sauté onions and garlic first, then simmer the beans and hominy with a little mild spice. It is versatile, allowing swaps of vegetables or seasonings depending on what is in the fridge. Even on the busiest nights, it tastes delicious, and keeps my family satisfied without heavy fats.
This recipe is my go-to because it is family-friendly and filling. Another cold night, my kids asked for seconds before I could serve my own bowl. The smooth beans and tender kale make it satisfying, flavorful, and a dish that everyone enjoys. It is comforting, nutritious, and easy enough to keep on rotation all year.
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🥘 Ingredients
I gather the following simple wholesome ingredients to make this kale and black bean soup hearty and flavorful:
Oil: I use extra-virgin olive oil to sauté my veggies. It is a healthy option for this soup.
Onion and Garlic: I use one large onion and two cloves of garlic here, but I add more garlic if I want a stronger flavor.
Spices: I combine ground cumin, ground coriander, and dried red pepper flakes for a little kick in this kale and black bean soup.
Black Beans: I use canned black beans to speed up the cooking process. There’s no need to soak dried beans overnight.
Tomato: I add canned diced tomatoes to boost the flavor and give extra texture to the kale and black bean soup.
Vegetable Broth: I use veggie broth or veggie stock because it provides much more flavor than plain water.
Lime Juice: I love the citrus kick that a hint of lime juice adds to this recipe. I definitely don’t skip this ingredient, though a squeeze of lemon works too.
Curly Kale: Cooked kale is healthy and full of nutrients, making this hearty soup a great choice 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.
Salt: I enhance all the flavors of this kale and black bean soup with just a quarter teaspoon of sea salt.
Substitutions
Spices: I like to experiment with Italian seasoning, black pepper, cayenne, or even a bay leaf or 2.
Beans: I sometimes try other beans too, like cannellini (white kidney beans), great northern beans, or navy beans.
Kale: I often switch it up with Tuscan kale (lacinato kale), baby kale, or even baby spinach. Really, any leafy green works.
🔪 How To Make
This easy kale and black bean soup comes together with a few doable, simple steps! This is the step by step instructions on how to make this soup:
Saute Onion: I heat the oil in a large pot or Dutch oven and sauté the onions for 3 minutes over medium heat.
Add Garlic and Spices: I stir in the garlic, cumin, coriander, and red pepper flakes, and sauté for another minute.
Add Additional Ingredients: Next, I add the can of beans, diced tomatoes, and vegetable broth to the soup pot.
Boil: I bring the soup to a boil over medium-high heat. Then I simmer it for 20 minutes, stirring occasionally to prevent it from burning.
Mash: I turn off the heat. Using a potato masher, I mash the soup, crushing the black beans to thicken it.
Add Remaining Ingredients: I turn the heat to medium and add the lime juice and shredded kale. I stir the soup and bring it to a simmer, cooking for another 10 minutes until the kale is tender.
Adjust and Serve: I adjust the seasoning to taste and sprinkle in the chopped cilantro. I like to serve it immediately.
💭 Expert Tips
My #1 Secret Tip for this recipe is to remove the stems from the kale before shredding. The stems are tough and don’t cook well in the soup, so leaving them out keeps the texture tender and enjoyable.
Other Tips To Keep In Mind:
- Alternative Tools: If a potato masher isn’t available, I sometimes use an immersion blender or a regular blender to puree part of the soup. I blend just enough to thicken it while keeping some of the beans and veggies whole for texture.
- Adjust Measurements: This soup serves 4, but I often double or halve the recipe depending on what I need. For just 1 person, it can make a lot, but I like to use the leftovers for meal prep throughout the week.
- Cooking Methods: I like to make this soup in a slow cooker, on high pressure, or in my Instant Pot if I’m in a hurry. I just adjust the steps a bit since the cook time changes. Since I use both regularly, I have no trouble adapting this recipe.
📖 Variations
I like to mix things up with this kale and black bean soup to keep it fresh and flavorful. Small tweaks or additions can really change the taste and texture to suit what I’m craving.
More Spice: I like to kick up the heat in my black bean soup by adding chili powder or a few chopped chipotle peppers. If I want it milder, I simply reduce the amount of red pepper flakes called for in the recipe.
More Veggies: I often add extra fresh veggies to my black bean soup, like sweet potatoes, poblano peppers, green chilies, green onions, or a large leek, to give it more color and flavor. This is a great way to use whatever I have on hand and make the soup even heartier.
Add Creaminess: I like using a potato masher to thicken my black bean soup, and sometimes I stir in a bit of coconut milk or cream to add extra richness and a smooth, creamy texture.
🍽 Serving Suggestions
I like serving this flavorful soup as a hearty meal on its own in shallow bowls, or as a smaller portion on the side. I usually finish it with simple toppings like diced avocado, fresh cilantro, or a dollop of vegan sour cream. When I want something more filling, I add a slice of crusty bread or homemade gluten free bread alongside it.
I also often use this soup as a starter before a hearty main dish like my vegan meatloaf. When I want the soup to be the main focus, I pair it with a side such as mushroom toast or apple walnut salad.
🧊 Storage Directions
Meal Prep and Freezing: I’ll make a double batch of this soup for meal prep and freeze half for later. For meal prep storage, I love using these FoodSaver 10 Quart Storage Containers. They’re fridge, freezer and microwave safe, easy to stack, and have a special vacuum sealing system that keeps my food fresher for much longer! If you can believe it, with the FoodSaver vacuum sealing system, this soup can last in the freezer for up to 1 year! Shop my favorite FoodSaver products here!
Refrigerating: I store leftover soup in an airtight container in the fridge for up to 5 days.
Reheating: I reheat this soup in a pan on the stovetop, stirring occasionally until warmed through. If I’m short on time, I heat it in a microwave safe bowl in the microwave for 1 to 2 minutes.
❓Recipe FAQs
What causes my black bean soup to be too thin?
If my soup turns out too thin, it usually means the beans did not break down enough or there was too much broth. I simmer it a bit longer uncovered so the liquid reduces, or I mash a few beans against the side of the pot to naturally thicken it.
Why is the kale too tough or bitter?
If the kale was not cooked long enough or added too early, it can stay tough. I add the kale toward the end and simmer until just tender so it retains some texture without bitterness.
How do I soften black beans that are still firm?
I keep simmering the soup until the beans are fully tender. Older beans simply need more time, and cooking them gently helps them soften evenly.
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🎥 Watch How to Make It
Kale And Black Bean Soup
My easy kale and black bean soup is ready in just 45 minutes, making it perfect for a tasty lunch or dinner. With hearty black beans, nutritious kale, diced tomatoes, aromatic onions and garlic, and a hint of lime, it is full of flavor and fiber-rich plant-based protein. It is gluten-free, vegan, and incredibly satisfying, a comfort food the whole family will enjoy.
Servings: 4 servings
Calories: 178kcal
Ingredients
- 1 tbsp extra virgin olive oil
- 1 red onion finely diced
- 2 cloves garlic minced
- 1½ tsp ground cumin
- 1½ tsp ground coriander
- ¼-½ tsp dried red pepper flakes
- 14 oz canned black beans rinsed and drained
- 14 oz canned diced tomatoes
- 3 cups vegetable broth
- 1 tbsp lime juice
- ½ bunch curly kale washed, stems removed and leaves shredded (about 2 cups shredded kale)
- ¼ cup fresh cilantro chopped
- ¼ tsp salt
Instructions
- Heat the oil in a pot and saute the onion for 3-4 minutes.
- Stir in the garlic, cumin, coriander and red pepper flakes, statue for another minute.
- Next add the black beans, diced tomatoes and vegetable broth.
- Bring to a boil and simmer for 20 minutes, stirring occasionally to prevent the soup from burning.
- Turn off the heat, using a potato masher mash the soup, crushing the black beans which will thicken the soup.
- 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.
- Adjust seasoning to taste and sprinkle in the chopped cilantro.
- Serve immediately.
Notes
- My #1 Secret Tip for this recipe is to remove the stems from the kale before shredding. The stems are tough and don’t cook well in the soup, so leaving them out keeps the texture tender and enjoyable.
- Alternative Tools: If a potato masher isn’t available, I sometimes use an immersion blender or a regular blender to puree part of the soup. I blend just enough to thicken it while keeping some of the beans and veggies whole for texture.
- Adjust Measurements: This soup serves 4, but I often double or halve the recipe depending on what I need. For just 1 person, it can make a lot, but I like to use the leftovers for meal prep throughout the week.
- Cooking Methods: I like to make this soup in a slow cooker, on high pressure, or in my Instant Pot if I’m in a hurry. I just adjust the steps a bit since the cook time changes. Since I use both regularly, I have no trouble adapting this recipe.
Nutrition
Calories: 178kcal | Carbohydrates: 28g | Protein: 8g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 1397mg | Potassium: 690mg | Fiber: 10g | Sugar: 5g
We made this last week for dinner and then ate it for lunch too. So tasty, simple and healthy!
Yay! So happy you liked this recipe!!
This looks so warming and nourishing, I can’t wait to try it!
Yay! Thank you so much Amy!
Love this recipe! It has such delicious flavor and was so easy. I’ll definitely be making again!
So happy to hear that it turned out well for you Kim!
I’ve never tried hominy before, but this looks great and so full of flavour! I love black beans and try and add them to everything haha, so this is right up my street!
Yay!! Hominy is so yummy! It’s got a really nice, meaty texture but is pretty mild in flavor – so it helps to bulk up this soup and make it even more satisfying!
This sounds delicious. I love poblano peppers, tomatillos and hominy. This is such a great recipe with awesome ingredients!
Thank you so much Danielle! Enjoy!
Wow, ,there is so much time and effort that has gone into this post! I love how good this soup looks and I wish I was having it for dinner. Can’t wait to try it, I am a huge black bean fan, cheers!
I’m a huge black bean fan too! You are going to love this recipe! 🙂
What if I can’t find tomatillos?
If you can’t find whole/fresh tomatillos — see if you can find tomatillo salsa! Most stores will have it year-round (it’s also called “Salsa Verde”) – and that should be a decent substitute. Hope that helps!
I made this and my family loved it. I used chicken broth instead of vegetable broth but left everything else the same. Will make this again!
Oh awesome!! I’m so happy to hear that Annette! 🙂
OMG this seems so yummy!!! I can’t wait to try it!
Thank you! I’m sure you will love it!
I love black beans and I love beans in soup even more! This is a great recipe for a first-timer like me to find on your website. Do you can your own black beans? I haven’t quite figured that one out yet. Please let me know if you have a recipe. That would be awesome! Thank you!
Hi May!! It’s so great to meet you here! I love beans a ton too – I like putting them in everything 🙂 To your question – no I have actually never canned my own black beans. I either use pre-canned and wash them, or I use dried beans – soak them overnight and then cook them on the stovetop. If you figure out how to can them yourself let me know!!
WELL, I MADE THIS LAST NIGHT.
I did everything just the same except I browned some stew meat with the onions and jalapenos, everything else was the same. I also didn’t read close enough and added the hominey with the other vegetables instead of waiting to do it at the end, was still very delicious! Super flavorful and healthy. My boyfriend LOVED it too.
I am so grateful to know how to roast pablanos now, I feel like I am going to be adding these suckers to a lot of the food I cook, they are so tasty. I look forward to using tomatillos again too!
My next plan is for a roasted vegetable salsa, using pablanos of course!!!
Thanks for the recipe!
Omg yay!!! Thank you so much for the update and I’m so glad you liked this recipe!! Great idea with browning the meat with the onions and jalapeños – I’m sure that gave it some great flavor since it allowed it to cook with all the spices/etc. as well. Roasted vegetable salsa with poblanos would be divine too 🙂
First time visitor to your site, I am also on a mission to eat healthier! I am excited to try this, sounds delicious and I have been looking for a way to use kale for the first time.
The only issue I see with me using your recipes is that they look mostly vegetarian?
I have a boyfriend that I cook for who is a serious protein eater. He works out a lot and needs the protein to help build muscle. He will eat healthy foods but I can’t get him away from the meat and not sure if I even want to.
I wonder if I could add some ground beef to this….
Hi Brandy!! It’s so nice to meet you! 🙂 So yes – you are right that my recipes are mostly vegetarian, but you can totally add meat to almost any of them! Like for this recipe you could add chicken or turkey or beef – pretty much any meat would work. And for most of my other recipes you can sub out the veggie protein (tofu, beans, etc) and add in meat instead! Hope that helps, can’t wait to hear how you like my other recipes!!
This looks delicious – thanks for sharing 🙂
Thanks Courtney!! You’ll have to let me know if you end up trying it and how it turns out for you! 🙂
This looks so yummy! I have a big can of hominy and have been trying to figure out what to do with it! This looks like a great recipe, especially for these last few cold winter days!
Hehe yay! Thanks so much Maria – I’m sure you will love this recipe!!
i have seen hominy at stores in a can but never bothered to look at this. Will have to look into it soon 🙂 thanks for the cooking time warning with dry ones!
Thanks Dixya! You’ll have to let me know how you like this recipe! And yes, the dried hominy definitely takes way longer to cook, but if you have the time and if it’s your first time cooking hominy – I’d definitely recommend it!
I’m so glad you explained what hominy is because I had no idea! This sounds amazing. I have an addiction to kale…please, don’t tell anyone! 🙂
No problem at all 🙂 My husband didn’t know what hominy was either (and if it wasn’t for that one dish I had a few years back, I wouldn’t have!) You and I sound very similar – I LOVE kale – I don’t know what I would do if I didn’t have it at least once a week!