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