Hearty, warm, filling and comforting, this kale soup with cannellini beans and quinoa will keep you full for hours. Vegan, gluten-free, and best of all, you'll only have one pot to clean up!
Even though kale stems are edible, they're tough and fibrous and take a long time to soften. For recipes other than kale soup, we prefer to cut and discard the stems below the leaves. The stem part, where the leaves are attached, is usually thinner and not as tough. You can either keep the kale ribs or discard them by running a knife along with them. That would depend on how thick the stems are and how you're preparing the kale.
Here are some ideas on how to cook kale
From kale soup recipes to salads and pesto, there are many ways to make it part of your healthy diet. Check out our complete how-to-cook kale guide.
- Kale soup: You can add kale to any vegetable, bean or lentil soup. A tough vegetable like kale works great in soups because it softens while the soup cooks. Adding kale to your soups is a great way to get your daily serving of healthy green leafy vegetables. Check out our Veggie Sausage and Kale Soup
- Kale Salad: for a more tender raw kale salad we recommend that you remove the kale leaves from the stems and massage them with olive oil, salt and lemon to break down some of the kale fibers, for a softer, easier to digest salad. If you don’t mind a little extra chewiness in your salad and don't want to take the time to separate the kale leaves from the stems, you can blanch the kale first, as we did in our Kale Salad with Chickpeas Tempeh Bacon Bits, and in our Vegan Kale Caesar Salad with Mushroom Bacon Bits.
- Sautéed or braised kale: you also have the option to buy the pre-cut and pre-washed kale, (we always give it an additional wash or three) and either braised as we did in our Braised Curried Kale with Spiced Chickpeas recipe or as a filling to our Vegan Garlicky Kale Pizza Empanadas.
- Kale pesto: use kale instead of basil to make a pesto check out our Penne Pasta with Vegan Cauliflower & Walnut Kale Pesto.
- Green Smoothies: Some people add kale to their green smoothies. To be quite honest, we're not big fans, but if you are, go ahead and enjoy!
How to prepare kale
- Separate the kale from the bunch
- Remove and discard stems
- Cut along the length of the center rib
- Separate ribs from leaves
- Chop kale
- Discard ribs and stems or save them to flavor a veggie broth
Other Healthy Soup Recipes You May Like
- Moroccan Harira Soup
- The Best Vegetable Soup
- Wheat Berry and Chickpea Soup
- Immune Booster Vegan Ramen Bowl
- Coconut Carrot Ginger Soup
- Zucchini Sweet Potato Soup
Some Fabulous Kale Recipes to Try Today
- Purple Kale Farro Bowl
- Vegan Kale Caesar Salad with Mushroom Bacon bits
- Meatless sausage and kale soup
- Braised Kale with Spiced Chickpeas
- Penne Pasta with Cauliflower and Kale Pesto
- Kale Salad with Chickpeas and Tempeh Bacon Bits
- Vegan Garlicky Kale Pizza Hand Pies
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Hearty, warm, filling, and comforting, this kale soup with cannellini beans and quinoa will keep you full for hours. Vegan, gluten-free, and best of all, you'll only have one pot to clean up!
- 2 tbsp extra virgin olive oil
- 1 garlic clove, minced
- 1- 10oz bag of chopped kale
- 1- 32oz container of organic vegetable or no-chicken broth (we use this one)
- 3 cups water
- 1- 15oz can organic cannellini beans
- ½ to 1 tsp salt ( to taste)
- ½ tsp chili powder
- ¼ tsp black pepper
- ¼ tsp allspice
- Pinch of cayenne (optional)
- ½ cup raw quinoa
- Heat the olive oil in a large soup pot. Saute the garlic and kale over medium heat for about 5 minutes
- Add the vegetable broth, water, beans, salt and spices
- Bring to a boil, add quinoa and simmer, covered, for 20 minutes
- Prep Time: 5 mins
- Cook Time: 25 mins
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
- Serving Size: 1 ½ cups
- Calories: 213
- Sugar: 2.7
- Sodium: 845.7
- Fat: 6.3
- Saturated Fat: .9
- Unsaturated Fat: 4.7
- Trans Fat: 0
- Carbohydrates: 32
- Fiber: 6.6
- Protein: 9.7
- Cholesterol: 0
Keywords: how to make kale soup, kale soup, vegan kale soup