Dinner

Healthy Mediterranean Kale Soup (Low-Cholesterol Meal) Recipe

Name: Healthy Mediterranean Kale Soup (Low-Cholesterol Meal) Recipe
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: Mediterranean
Ingredients: 2 tablespoons olive oil; 1 onion, chopped; 2 carrots, chopped; 1 rib celery, chopped; 2 cloves garlic, grated; ¼ teaspoon red pepper flakes; 2 cans crushed tomatoes (15 oz / 400 g each); 4 cups vegetable broth (or chicken broth); 3 cans cannellini beans (or another white bean variety); 1 teaspoon dried oregano; 7 ounces kale leaves, stems removed and cut into bite-sized pieces; 1 teaspoon salt (or to taste); Black pepper (to taste)

BySana Jeannette March 13, 2026March 13, 2026

Jump to Recipe

Introduction

This Healthy Mediterranean Kale Soup is a comforting, low-cholesterol meal packed with vibrant vegetables and creamy white beans. It’s easy to prepare and perfect for a nourishing lunch or dinner that feels both light and satisfying.

The image shows a bowl of thick soup in a white bowl with a detailed edge, placed on a white plate with a matching edge. The soup has three main layers: the top layer is bright red-orange broth with visible pieces of dark green leafy vegetables, white beans, and small diced orange vegetables scattered throughout. The broth looks rich and slightly oily with some herbs and spices visible, giving texture and color contrast. A piece of toasted bread with golden brown marks leans on the side of the bowl, and to the left, more white beans can be seen in a small bowl. The whole setting rests on a white marbled surface with a fresh green leafy vegetable partially visible at the top right. Photo taken with an iphone --ar 4:5 --v 7

Ingredients

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
2 cans crushed tomatoes (15 oz / 400 g each)
4 cups vegetable broth (or chicken broth)

3 cans cannellini beans (or other white beans)
1 teaspoon salt (or to taste)
Black pepper (to taste)

7 ounces kale leaves, stems removed and cut into bite-sized pieces

Instructions

Step 1: Heat olive oil in a large pot over medium heat. Add chopped onion, carrots, celery, and a pinch of salt. Cook for about 5 minutes until the vegetables start to soften.
Step 2: Stir in grated garlic and red pepper flakes. Cook for 1 more minute until fragrant.

Step 3: Add crushed tomatoes, dried oregano, most of the vegetable broth, and two cans of cannellini beans to the pot.
Step 4: Blend the remaining broth with the last can of beans until smooth, then pour this creamy mixture into the pot to enrich the soup.
Step 5: Season with salt and black pepper. Bring the soup to a boil, then reduce heat and simmer for 10 minutes.

Step 6: Add the chopped kale leaves to the pot. Cook for an additional 10 to 15 minutes until the kale is tender.
Step 7: Taste and adjust seasoning as needed. Serve with a drizzle of olive oil, extra black pepper, and toasted bread. Optionally, top with Parmesan cheese or a spoonful of Greek yogurt.

Tips & Variations

For a spicier kick, increase the amount of red pepper flakes or add a pinch of cayenne pepper.

Use fresh tomatoes and homemade broth for an even richer flavor.
Swap cannellini beans with navy beans or great northern beans depending on preference.
Add a pinch of smoked paprika for a subtle smoky depth.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove over low heat, stirring occasionally. The soup may thicken when chilled; add a splash of broth or water when reheating if necessary.