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


  • 1 medium onion, diced
  • 1 large carrot, diced
  • 4 cloves garlic, minced
  • 1 Tbsp dried rosemary
  • 1 tsp dried basil
  • 1 ½ tsp red chili flakes, optional
  • 1 ½ cups cooked cannellini beans, drained
  • 6 cups low-sodium vegetable stock
  • 4 cups chopped kale
  • ¼ cup nutritional yeast
  • 1–2 Roma tomatoes, diced
  • Salt and pepper, to taste


  • 1. In a medium pot over medium-high heat, sauté the onion, carrot, garlic, rosemary, basil, and chili flakes (if using). Add 1 tablespoon of water if necessary to prevent sticking. Cover the pot to sweat the onions until they are translucent.
  • 2. Add the beans and vegetable stock to the pot. Cover and simmer until the vegetables are tender, about 10 minutes.
  • 3. Turn off the heat and add chopped kale and nutritional yeast to the pot. Stir well then cover to wilt the kale in the soup.
  • 4. Stir in the diced tomato and adjust seasoning to taste.

Cooking Tips

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

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