Healthy Mediterranean Kale Soup (Low-Cholesterol Meal) Recipe
This Healthy Mediterranean Kale Soup is a nourishing, low-cholesterol meal packed with fresh vegetables, white beans, and kale. The soup is naturally creamy and dairy-free, achieved by blending part of the beans and vegetable broth, making it a wholesome choice perfect for a comforting lunch or dinner. Bursting with flavors from garlic, oregano, and a hint of spice, this soup embodies Mediterranean goodness while being easy to prepare on the stovetop.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 6 servings 1x
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Low Cholesterol
Ingredients
Scale
Vegetables and Aromatics
- 2 tablespoons olive oil
- 1 onion, chopped
- 2 carrots, chopped
- 1 rib celery, chopped
- 2 cloves garlic, grated
- ¼ teaspoon red pepper flakes
Soup Base
- 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
Greens and Seasoning
- 7 ounces kale leaves, stems removed and cut into bite-sized pieces
- 1 teaspoon salt (or to taste)
- Black pepper (to taste)
Instructions
- Build the Flavor Base: Heat the olive oil in a large pot over medium heat. Add the chopped onion, carrots, and celery with a pinch of salt, cooking for about 5 minutes until the vegetables begin to soften. Stir in the grated garlic and red pepper flakes and cook for an additional minute until fragrant.
- Add Tomatoes, Beans, and Broth: Pour in the crushed tomatoes along with the dried oregano and most of the vegetable broth. Add two cans of cannellini beans directly to the pot. Blend the remaining broth with the last can of beans until smooth to create a creamy texture without dairy, and then stir this mixture into the pot.
- Simmer and Add the Kale: Season the soup with salt and black pepper to taste. Bring to a boil, then reduce heat and let it simmer for 10 minutes. Add the chopped kale to the pot and continue cooking for another 10 to 15 minutes until the kale is tender.
- Serve and Enjoy: Taste and adjust seasoning if needed. Serve the soup hot, drizzled with extra olive oil and a sprinkle of black pepper. Optionally, garnish with grated Parmesan or a spoonful of Greek yogurt and serve alongside toasted bread.
Notes
- For a dairy-free option, omit Parmesan and Greek yogurt garnish.
- You can substitute cannellini beans with any white bean variety like navy or Great Northern beans.
- Using homemade vegetable broth enhances flavor but store-bought broth works well.
- Adjust red pepper flakes according to your preferred spice level.
- The soup stores well in the refrigerator for up to 4 days and freezes nicely for up to 3 months.
Keywords: Mediterranean soup, kale soup, healthy soup, low-cholesterol meal, vegetable soup, bean soup, dairy-free creamy soup
