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–+ servings
Hearty Mediterranean kale soup in a rustic bowl with bread and olive oil drizzle.

Healthy Mediterranean Kale Soup (Low-Cholesterol Meal)

Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4 people
Author: Nico Pallotta

  • 2 tablespoons olive oil
  • 1 onion chopped
  • 2 carrots chopped
  • 1 rib celery chopped
  • 2 cloves garlic grated
  • ¼ teaspoon red pepper flakes
  • 1 teaspoon dried oregano or more to taste — you can add spices like 1 teaspoon cumin or coriander if you like but we decided to keep it simple here.
  • 2 cans crushed tomatoes 15 oz / 400 g each can
  • 4 cups (1 L) vegetable broth or chicken broth
  • 3 cans cannellini beans or another white bean variety
  • 1 teaspoon salt or to taste + black pepper
  • 7 ounces (200 g) kale leaves stems removed and cut into bite-sized pieces

  • Build the Flavor Base: Heat 2 tablespoons olive oil in a large pot over medium heat. Add 1 onion, 2 carrots, and 1 rib celery (all chopped) with a pinch of salt, and cook for about 5 minutes until they start to soften.
    Add 2 cloves garlic (grated) and ¼ teaspoon red pepper flakes, and cook for 1 more minute until fragrant.
    Step 1 Sautéing onion, carrot, and celery in olive oil for Mediterranean kale soup flavor base.
  • Add Tomatoes, Beans, and Broth: Add 2 cans crushed tomatoes, 1 teaspoon dried oregano, most of the 4 cups vegetable broth, and two of the 3 cans cannellini beans.
    Blend the remaining broth with the last can of beans, then pour it into the pot. This makes the soup creamy without adding dairy.
    Step 2 Adding crushed tomatoes, beans, and broth into the pot for healthy Mediterranean kale soup.
  • Simmer and Add the Kale: Season with 1 teaspoon salt and pepper. Bring to a boil, then simmer for 10 minutes. Meanwhile, chop 7 ounces kale leaves and add it to the pot. Cook for 10–15 more minutes, or until the kale is tender.
    Step 3 Chopped kale added to simmering Mediterranean kale soup until tender and vibrant.
  • Serve and Enjoy: Taste and adjust seasoning. Serve with olive oil, black pepper, and toasted bread. Add Parmesan or a spoon of Greek yogurt if you like.
    Step 4 Serving Mediterranean kale soup with a olive oil and slice of crusty bread.
Substitutions
  • Olive oil → Avocado oil or light olive oil.
  • Onion, carrot, and celery → Shallots, leeks, or bell pepper.
  • Garlic → Garlic powder or minced shallots.
  • Dried oregano → Italian seasoning or herbes de Provence.
  • Crushed tomatoes → Diced tomatoes or fresh tomatoes blended smooth.
  • Vegetable or chicken broth → Bouillon powder dissolved in water (our favorite—it’s light and lasts for weeks).
  • White beans → Navy beans, great northern beans, or chickpeas.
  • Kale → Spinach, Swiss chard, or collard greens.
 
Tips
  • Don’t skip the sauté: Cooking the veggies first builds deep flavor.
  • Blend some beans: Puree a portion of beans with broth for a creamy texture—no dairy needed.
  • Chop the kale small: Smaller pieces cook faster and make the soup easier to eat.
  • Add kale last: Stir it in during the final 10–15 minutes so it stays tender and vibrant.
  • Adjust the texture: Add more broth for a lighter one pot kale soup, or simmer longer to thicken.
  • Finish with freshness: Drizzle with olive oil, lemon juice, or balsamic vinegar for brightness.
  • Great for meal prep: Keeps up to 4 days in the fridge and tastes even better the next day.
 
Storage
Store leftover Mediterranean kale soup in an airtight container for up to 4 days in the fridge or freeze for up to 3 months.
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