Kale Soup | With Potato And Cannellini Beans

If you’re looking for a stellar soup to satisfy both your belly and soul, look no further, my friend! This post shares my best (and easiest) kale soup recipe. You’ll also learn the many benefits of kale.

 Kale Soup

Kale has gotten a lot of hype in the last decade, and I’m here to tell you why it deserves all the praise. 

This leafy green is one of the most nutritionally dense foods in the world! Rich in anti-inflammatory properties, vitamins, and nutrients… you’re sure to get a bang for your nutritional buck by adding kale to your clean diet. 

I love adding kale to my smoothies and Buddha bowls because it’s an excellent anti-inflammatory ingredient. And wouldn’t you know, it turned out VERY WELL in this soup recipe.

Read on further to learn what makes this kale soup so awesome (and tips to make kale taste great, AKA not bitter).

 Kale Soup

Is Kale In Soup Good For You? 

Yes! Kale is a nutritional powerhouse and is considered a superfood. It’s rich in vitamins, minerals, and antioxidants. But let’s get a little more specific, shall we?

A cup of kale contains: 

  • Vitamin A: (from beta-carotene)
  • Vitamin K
  • Vitamin C
  • Vitamin B6
  • Manganese
  • Calcium
  • Copper
  • Potassium
  • Magnesium
  • Vitamin B1, Vitamin B2, Vitamin B3, Iron, and phosphorus

You get all these nutrients with only 33 calories per cup! You’re also getting 3 grams of protein, 6 grams of carbs, and omega-3 fatty acids. Don’t even get me started on the fiber content!

Into superfoods? Check out 5 Day Superfood Meal Plan

 Kale Soup

What Is The Best Kale For Soup?

The best kale for soup is flat-leaf kale and Redbor kale. Flat-leaf kale is easy to chop, so it’s extra convenient for soupssalads, and stews. The most popular kind of flat-leaf kale is Tuscan (a.k.a. Dinosaur kale). 

Redbor kale, on the other hand, is a beautiful deep purple variant that’s great for simmering in soups and sautéing. But you shouldn’t eat this kale raw, or it could lead to a stomachache.

When Should I Add Kale To My Soup?

Add kale during the final stage of cooking your soup. In this healthy recipe, we add it during step 4 (after all the other ingredients have been simmering for a bit).

Ultimately, you really should only boil kale for about 5 minutes. It will be tender at this point but not overcooked or totally stripped of its nutritional benefits.

Should You Rinse Kale?

Yes, never skip rinsing kale! Especially if you’re eating it raw (like in this Kiwi And Kale Smoothie). The intricate curves of kale leaves can catch dirt and other debris quite well.

You can choose between two ways to wash your kale: 

  • In cold water: This is the most efficient way to clean a bunch of kale. Fill up a bowl with ice water and soak your kale in it. Stir it a bit to loosen up dirt, which will sink to the bottom of the bowl. Gently rub the leaves to remove excess dirt. 
  • In a colander: Rinse your kale through cold running water as you rub the leaves. Then pat dry with paper towels or a clean washcloth. You may also use a salad spinner to dry out the leaves. Good to go! 
Kale Soup

How Do You Make Kale Less Bitter In Soup?

While kale is known for being bitter, there are ways to bring out its best flavor. Here are helpful tips for enjoying the best of this superfood: 

  • Before washing, cut it first: Cutting kale releases bitter compounds, which can be washed away with water.
  • Give it an ice bath: Soaking your kale in ice water will further help remove its bitter taste and liven up the leaves (if they’re a bit wilted). 

Bonus tip: If you grow kale yourself, cooler temperatures result in less bitterness.

 Kale Soup

Do You Eat Kale Stems? 

Yes, you can eat kale stems. Just don’t eat them raw unless you like suffering through a tough, fibrous, and bitter texture.

Cooking kale stems is fine. Just make sure to blanch them before simmering in a soup or sauteeing in a stir-fry. Blanching first helps soften the stems and reduce bitterness.

How To Store This Recipe?

To properly store this hearty soup, just let it cool after cooking until it reaches room temp. Then, store it in an airtight container inside the fridge. It should last in the refrigerator for 3 to 4 days.  

If you want to freeze this soup, make sure to let it cool to room temperature. Then, transfer it to an airtight container (that’s also freezer safe) and place it inside your freezer. Most cooked vegetable soups such as this one should last for 4 to 6 months in the freezer if properly stored.  

Food storage is a whole thing. Check out Ultimate Guide to the Best Meal Prep Containers if you want to get good at it.

More Tasty Soups And Stews

Want more comforting soup recipes? You’ve got it!

I suggest all of these:

Kale Soup
Prep Time
1 d 15 mins
Cook Time
40 mins
 

Looking for something warm, hearty, and packed with nutrients? This kale soup is guaranteed to satisfy both your belly and soul! This post shares the easy recipe, plus the many benefits of kale.

Servings: 6
Calories: 126 kcal
Author: Lacey Baier
Ingredients
  • 2 tbsp extra virgin olive oil
  • 1 medium onion, chopped
  • 4 stalks celery, cut into ½ inch pieces
  • 1 lb potatoes, peeled, cut into ¾ inches
  • 2 cloves garlic, minced
  • 6 cups vegetable stock
  • 1 15.5 oz can cannellini beans, drained, and rinsed
  • 2 sprigs thyme (optional)
  • 1 bunch kale, ribs, removed, thinly sliced
  • salt and pepper, to taste
Instructions
  1. Heat a large pot over medium heat. Add oil, followed by chopped onion. Season with salt. Sauté about 5 minutes or until translucent, stirring occasionally.

  2. Add celery and potatoes to pot. Season with salt. Sauté about 3-4 minutes until slightly softened. Lower heat, as needed, to avoid browning. Add garlic and sauté for 30-60 seconds.

  3. Add vegetable stock, beans and thyme. Partially cover and bring to a boil. Reduce to a simmer and cook 20-30 minutes or until vegetables are tender.

  4. Stir in chopped kale. Cook about 5 minutes or until tender. Season with salt and pepper, to taste.

Nutrition Facts
Kale Soup
Amount Per Serving
Calories 126 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g5%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Sodium 952mg40%
Potassium 406mg12%
Carbohydrates 19g6%
Fiber 2g8%
Sugar 3g3%
Protein 2g4%
Vitamin A 1480IU30%
Vitamin C 29mg35%
Calcium 32mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

This post contains affiliate links for products I use regularly and highly recommend.

Lacey Baier

Hey y’all, I’m Lacey Baier and I’m so glad you’re here! I’m a healthy lifestyle influencer and the creator of this clean-eating blog and YouTube channel, A Sweet Pea Chef. My recipes have been published on Food Network, Good Morning America, FoxNews, Tastemade, Fitness Magazine, and much more. I live in Dallas, Texas with my husband and four kiddos. Let’s get started!

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