Kale And Black Bean Soup
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 whole family will love this comforting recipe!
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
- Serve the soup with a dollop of sour cream or vegan sour cream, small pieces of diced avocado, fresh cilantro and a squeeze of lime juice is desired.
- Store soup in an airtight container in the fridge for up to 5 days or freeze for 1 month.
- Adjust the heat of the soup by adding more red pepper flakes for a spicier soup or leave the red pepper flakes out altogether for a milder soup.
- It’s recommended to use fresh lime juice for this recipe.
- Chicken broth can be used instead of vegetable broth for a more meaty flavor if preferred.
- Make sure to remove the stems of the kale before shredding as the stems are tough and don’t cook well in the soup.
- I used approximately 2 cups shredded kale in 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