Kale Soup


  • 1 Tbsp olive or canola oil
  • 1 medium onion chopped
  • 2 - 3 medium carrots diced
  • 2 cloves of garlic minced (optional)
  • 1 x 15 oz can tomatoes (diced, crushed or sauce)
  • 3-4 cups chicken or vegetable broth low-sodium preferred
  • 1 bunch kale chopped
  • 1 x 15 oz can cannellini bean rinsed
  • 1 Tbsp Italian seasoning or any mix of basil, oregano and thyme
  • Salt and pepper to taste


  • In a large pot, heat the oil and stir in the diced onion and carrots.
  • Cook for a few minutes until the vegetables begins to soften.
  • Stir in the garlic (if you are using it) and the Italian seasoning.
  • Add the can of tomatoes (including juices) and broth. Bring to a boil.
  • Add the cannellini beans and chopped kale and turn the heat down to a simmer. Simmer for 3-5 minutes until the kale has softened.
  • Adjust the seasonings.


Variation: Add 3/4 of a cup of small pasta (like orzo) and 2 cups water together with the kale. Simmer until kale and pasta are soft.
Tip: Don't waste the kale stems. Strip off the leaves, chop them and add them together with the onions and carrots.
Keyword Kale
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