Kale And Black Bean Soup

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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.

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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.

📖 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.

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