Two bean kale soup

This will be my last soup entry for a while I think, as we are now rapidly approaching summer here and I don’t think I’ll be craving soup anytime soon.  But in sympathy for my many dear friends who are experiencing negative temperatures and snow, this one is for you.  You can never have too many soup recipes, and the best thing about soups is that normally they are really healthy but also quite filling.  I have become quite into kale as an ingredient in soups.  I don’t really like it raw but in soups I think it tastes delicious and also adds great colour.

This soup is about as simple as they come and as a result it can be put together remarkably quickly but satisfy you for a while.  This batch should make about four servings, and I froze most of mine so I could eat it during busy travel times for me.  It’s hard to miss snow when you’re in sunny beach weather all the time (trying not to brag), but I do sometimes just slightly miss the feeling of making a big pot of soup while it’s snowing and freezing out.  So maybe you all can do that for me and I’ll let you know how the beach is going. 🙂

Two bean kale soup (adapted from Dine & Dish)


  • 1 tablespoon olive oil (or you can use non-stick spray)
  • 3 tablespoons garlic, minced
  • 1 onion, chopped
  • 4 cups raw kale, washed, chopped and spines removed
  • 4 cups low sodium chicken broth, divided (or you can use vegetable broth)
  • 1 can of canellini beans
  • 1 can of dark red kidney beans
  • 4 carrots, thinly sliced
  • 1 can of diced tomatoes
  • 2 teaspoons Italian seasoning (oregano, thyme, and rosemary, or a combination of any of them)
  • Sea salt, to taste
  • Fresh cracked black pepper, to taste

In a large pot, heat the olive oil or spray thoroughly with non-stick spray.  Add garlic, onion, and carrot and sauté until onion is transparent.   Since I just used non-stick spray, I added a splash or two of broth to make sure nothing stuck to the pan.  Then add the kale and saute, stirring until it is slightly wilted and bright green.  If anything is sticking pour in a splash of the broth.  Then pour in the broth, tomatoes, and beans.  Season with the spices.  Simmer over medium heat until vegetables are tender and the soup is heated completely through, about 15-20 minutes.  I let my carrots and onions cook for a bit longer before adding in the kale and the broth so the whole soup probably only took about 15 minutes or maybe even a bit less once the beans were added.  Make sure to taste it so it turns out just right for you.

Serve hot, obviously, or package up in individual containers for lunches during the week or to pop into the freezer for those weeks when you have no time to cook.

IMG_6346Sauteing carrots, garlic, and onions

IMG_6347Draining the canned beans

IMG_6348Adding the kale…

IMG_6351And then the canned tomatoes and the broth to simmer

IMG_6353Final product ready to eat for lunch!

This soup is so simple but really nourishing and delicious.  Minimum effort for maximum health reward.  You can sub in different beans or veggies as well, but I highly recommend the kale element because kale just tastes really delicious in soup (better than spinach in my opinion).  You could also grab a whole bunch of tomatoes and cut them up and pour them in along with their juices instead of using canned tomatoes, which would be delicious as well.  There are a definitely a bunch of variations that could work with this simple soup!

One year ago: Nutella chocolate chip cookies with a twist (oh man these are so good. Must make them again)


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