Recipes » Soups » Cavolo Nero: Kale and White Bean Soup
T. Colin Campbell Center for Nutrition Studies
Cavolo Nero: Kale and White Bean Soup Recipe


  • 1 medium onion
  • 1 carrot
  • 4 cloves garlic
  • 1 Tbsp dried rosemary
  • 1 ½ tsp red chili flakes
  • 1 tsp dried basil
  • 6 cups vegetable stock
  • 1 15 oz can cannelini beans (about 1 ½ cup cooked beans)
  • 1 bunch kale ( about 4-6 cups)
  • ¼ cup nutritional yeast
  • 2 Roma tomatoes
  • Salt and pepper, to taste


  • 1. To make the soup: Dice the onion and carrot. Mince the garlic.
  • 2. Place the onion, carrot, and garlic in a medium pot with rosemary, red chili, basil, and 1 cup water. Cover and sweat until onions are translucent.
  • 3. Drain and rinse the beans.
  • 4. Add the beans and vegetable stock to the pot. Cover and simmer until the vegetables are tender, about 10 minutes. Turn off heat when finished
  • 5. Meanwhile, strip kale leaves. Discard stems. Chop leaves into bite sized pieces.
  • 6. Add chopped kale and nutritional yeast. Stir well then cover so that the kale steams in the soup.
  • 7. Stir in the diced tomato and taste to adjust seasoning.

Cooking Tips

  • 1. This soup is a great base for using up any dark greens. Baby spinach, arugula, chard, mustard greens and all types of kale work well.

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