Cavolo Nero: Kale and White Bean 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.

MEDIUM         Servings: 4       Ready In: 20 minutes

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

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

Ingredients

1 medium onion
1 carrot
4 cloves garlic
1 tbsp dried rosemary
1 1/2 teaspoon red chili flake
1 tsp dried basil
6 cup vegetable stock
1 (15 ounce) can cannelini beans (about 1 1/2 cup cooked beans)
1 bunch kale ( about 4-6 cups)
1/4 cup nutritional yeast
2 Roma tomatoes
Salt and pepper, to taste


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Procedure

Gather ingredients 

To make the soup: Dice the onion and carrot. Mince the garlic
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, turn off the heat. Add chopped kale and nutritional yeast. Stir well then cover so that the kale steams in the soup
Stir in the diced tomato and taste to adjust seasoning 

Enjoy
 

Chef's Tips: 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.


Yield: 8 cups


Step-by-Step Photos:

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


Curly kale tends to be a sturdier, heartier vegetable than the slightly-sweeter, more tender Lacinato Kale. Plant-Based Chef Katie Simmons shares her tips on how to use the two types in different recipes. Tons of kale recipes at: www.plants-rule.com