Cavolo Nero: Kale and White Bean Soup

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Cavolo Nero Soup – Healthy, Gluten-Free, Oil-Free, Italian, Kale, White Bean, Plant-Based, Hearty, Cheesy, Vegan Recipe

Medium |  Servings: 4  |  Ready In: 20 minutes |  Yield: 8 cups soup

This vegan oil-free recipe is based on the classic Italian Beans ‘n Greens Soup.  It’s name comes from the dark Cavolo Nero kale (aka Tuscan, Lacinato, or Dino kale), but you can use any dark greens like escarole, spinach, or arugula.  Hearty, satisfying, and easy to make — this is a pantry go-to.

Ingredients

  • 1 medium onion, diced
  • 1 carrot, diced
  • 4 cloves , minced
  • 1 tablespoon dried rosemary
  • 1 bay leaf
  • 1 1/2 teaspoon red chili flake
  • 1 teaspoon dried basil
  • 6 cup vegetable stock
  • 1 (15 ounce) can cannellini beans (about 1 1/2 cup cooked beans)
  • 1 bunch kale (about 4-6 cups)
  • 1/4 cup nutritional yeast
  • 2 Roma tomatoes, diced
  • Salt and pepper, to taste

How it’s Done:

To make the soup: Place the onion, carrot, and garlic in a medium pot with rosemary, bay, red chili, basil, and 1 cup water. Cover and sweat until onions are translucent.  Drain and rinse the beans.  Add the beans and vegetable stock to the pot. Cover and simmer until carrots are tender, about 10 minutes
Meanwhile, strip kale leaves. Discard stems. Chop leaves into bite sized pieces.
When the carrots are tender, add the chopped kale and nutritional yeast. Stir well, cover, and cook 1-2 minutes, until the kale is tender. Stir in the diced tomato and taste to adjust seasoning

Enjoy!

Yield: 8 cups

Chef’s Tips

Get-Your-Greens Tip: This soup is a great base for using up any dark greens.  Baby spinach, arugula, and all types of kale work well.  This is also a great base to experiment with more unusual greens like mustard, turnip, and chard.

Chef’s Cheezy Tip: Nutritional yeast adds a “cheezy” flavor, replacing the Parmesan traditionally used in this classic soup.  It also adds B-12 vitamins, a common concern for vegans.  

Learn More:


Nutrition Facts

Serving size: 1/4 of a recipe (about 2 cups).

Calories 233.41
Calories From Fat (5%) 12.3
% Daily Value

  • Total Fat 1.51g 2%
  • Saturated Fat 0.25g 1%
  • Cholesterol 0mg 0%
  • Sodium 59.28mg 2%
  • Potassium 1114.37mg 32%
  • Total Carbohydrates 41.82g 14%
  • Fiber 10.38g 42%
  • Sugar 3.58g
  • Protein 18.19g 36%
  • Calcium 89.66mg 9%
  • Iron 238.43mg 1325%
  • Vitamin A IU
  • Vitamin C 797.78mg 1330

Shopping and Gear List

  • Simply Organic Rosemary Leaf Whole Certified Organic, 1.23-Ounce Container
  • Bragg Premium Nutritional Yeast Seasoning 4.5 Ounce
  • Edward & Sons Not-Chick’n Bouillon Cubes, LOW SODIUM, 2.5 Ounce (Pack of 12)

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  • Bay leaves are not mentioned in the ingredient list. Also, when do the tomatoes make their entrance? Thank you.