Black Bean and Kale Soup is so simple and has so much flavor! It’s a great healthy and hearty meal without a lot of calories.
Kale is one of those greens where you either love it or you hate it. I happen to fall in the “love it” camp, but if you’re in the “no way will I ever eat kale” camp, then this Black Bean and Kale Soup is for you.
I won’t try to convince you to learn to love kale if you simply just don’t. But kale is a food that’s worth fitting into your diet if you can manage it, and this Black Bean and Kale Soup doesn’t taste like there’s kale in it…even though there’s a lot in there! The secret is the spices and the Chipotle Pepper Hot Sauce; both add so much flavor that the greens stay in the background.
The Chipotle Pepper Sauce really helps make this soup something special. I love its smokey flavor and it has just enough spice where you can still enjoy the flavor without burning your tastebuds.
Why You’ll Love Black Bean and Kale Soup
So Flavorful – This soup has wonderful layers of flavor from the spices and the Chipotle hot sauce.
Healthy – Both kale and black beans are great sources of nutrients, and here they team up to provide a hearty, healthy meal that gives you an energy boost while keeping the calories low.
Easy To Make – Just a few ingredients are required for this soup and it’s made all in one pot for easy prep and clean-up.
Black Bean & Kale Soup Ingredients Notes
- Spices: The flavor for this soup is built with a flavorful pairing of spices including cumin, crushed red pepper, and garlic.
- Chipotle Pepper Hot Sauce: This adds the extra layer of flavor and heat to the broth without overpowering it. I use Tabasco brand, but you can use any that you prefer.
- Tomatoes: Use fire roasted in this soup to add that smokey element to the flavor of the broth.
- Chicken Broth: You can use boxed or canned, or even make your own using bouillon. If you want to keep it vegetarian, you can swap it out for vegetable broth.
- Black Beans: Rinse and drain the canned black beans before adding them to the soup.
- Kale: Choose fresh kale that is crisp and firm with a nice deep green color. It shouldn’t be wilting or have a bad smell to it.
- Lime Juice: The punch of citrus really helps balance the seasonings and the heat from the hot sauce.
- Cilantro: A bit of fresh chopped cilantro adds peppery, fragrant notes. Choose leaves that are brightly colored and fresh smelling.
Find the complete ingredients list with measurements in the recipe card below.
How To Make Black Bean and Kale Soup
- Chop: Chop the kale and the cilantro.
- Sauté: Add a splash of oil to the pot and saute the garlic, then add the spices.
- Simmer: Build the base by pouring in the black beans, tomatoes, broth, hot sauce, and lime and let simmer.
- Finish The Soup: Stir in the kale and cilantro, simmer a bit longer, and serve!
Variations, Substitutions, and Cooking Tips
Bulk it up – Add more beans or lentils to this for more plant based protein and nutrition.
Make it vegan – Use vegetable broth instead of chicken broth for a healthy vegan option.
Add meat – If you’re not vegan and want to make this an even heartier dish, add cooked diced chicken, ham, or even bacon.
Make it in the slow cooker – Pour the ingredients into the crock pot and set it to high for 3 hours.
Change up the heat – You can add more or less hot sauce to alter the level of heat in your soup depending on your preference.
Top it! – Add your favorite toppings! Sour cream, avocado, pico de gallo…a few crushed tortilla chips would even be good on this.
Storage & Reheating
To store black bean and kale soup, first allow the soup to cool completely at room temperature. Once cooled, transfer the soup to an airtight container or a freezer-safe bag, being sure to leave some space at the top to allow for expansion during freezing. Label the container with the date and contents for easy identification. The soup can be stored in the refrigerator for up to 3-4 days or in the freezer for up to 3 months.
If frozen, remove the soup from the freezer and thaw it overnight in the refrigerator before reheating.
To reheat, pour into a saucepan and warm over medium heat stirring occasionally until heated through. You can also heat portions in the microwave in a microwave safe bowl. Cook in 60 second increments until heated through, stirring between intervals.
Once heated, serve the black bean and kale soup hot, garnished with fresh herbs or a squeeze of lime. Enjoy!
Black Bean and Kale Soup
So simple and healthy!
Ingredients
- 1 tablespoon extra-virgin olive oil
- 3 garlic cloves, minced
- 2 teaspoons ground cumin
- 1/2 teaspoon crushed red pepper
- 1 15 ounce can fire-roasted diced tomatoes, undrained
- 1 15 ounce can black beans, lightly rinsed and drained (I just do it right in the can and use the lid to drain)
- 3 cups low-sodium chicken broth or stock
- 2 teaspoons Chipotle Pepper Hot Sauce
- juice of half a lime
- 4-5 cups chopped kale
- 1/4 cup chopped cilantro
Instructions
- Heat oil in a stockpot over medium heat. Add garlic and sauté one minute. Add cumin and crushed red pepper; sauté one more minute. Add tomatoes, black beans, broth, chipotle pepper sauce and lime. Stir and simmer for 15-20 minutes.
- Stir in kale and cilantro. Simmer 10-15 minutes more, ladle into bowls and add desired toppings. Enjoy!
Nutrition Information:
Amount Per Serving: Calories: 135Sodium: 885mgCarbohydrates: 20gFiber: 6gSugar: 1gProtein: 7g
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- Caprese Bites Appetizer Recipe - March 10, 2024
- Bruschetta Caprese Recipe - March 6, 2024
Betsy Orman
Thursday 3rd of December 2020
Delish and easy to make. Didn't have chipotle or cumin so added Siracha. Made it with canned beans and canned fire roasted tomatoes and it took maybe 10 minutes. Served with vegan grilled cheese on a very rainy day. Yum.
Kristy Bernardo
Saturday 5th of December 2020
Thanks, Betsy!