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Black Bean and Kale Soup

Black Bean and Kale Soup
This Black Bean and Kale Soup brings the essence of the Blue Zone diet into your kitchen. It's a perfect blend of health, taste, and simplicity.
5.0 from 1 vote

Indulge in a bowl of Black Bean and Kale Soup, a recipe that’s not just a treat for your taste buds but also a health elixir in a bowl. This soup, inspired by the Blue Zone diet, perfectly combines nutrient-rich black beans and kale, offering a hearty, flavorsome experience. It’s easy to whip up, making it ideal for busy weeknights or leisurely weekends. Plus, it aligns beautifully with the Blue Zone principles of longevity and wellness. Keep reading to discover why this soup is a powerhouse of nutrition and flavor!

Is Black Bean and Kale Soup Good for You?

Absolutely! Black bean soup is a nutritional powerhouse, particularly when it’s prepared with whole, minimally processed ingredients. Black beans are a fantastic source of plant-based protein and fiber, contributing to better digestive health and sustained energy levels. They are also rich in essential vitamins and minerals, including iron, magnesium, and potassium.

This soup fits perfectly into the Blue Zone diet, which emphasizes plant-based eating for longevity and health. The addition of kale, with its high vitamin content, only boosts the nutritional value of this dish. By consuming meals like this Black Bean and Kale Soup, you’re embracing a diet that’s not only good for your taste buds but also beneficial for your overall health.

Black bean kale soup blue zone recipe cooking
Black bean kale soup blue zone recipe cooking

Are Black Beans Anti-inflammatory?

Yes, black beans have anti-inflammatory properties. They contain antioxidants and phytonutrients, which help reduce inflammation in the body. Doctors link chronic inflammation to a variety of health issues, including heart disease and arthritis, so incorporating anti-inflammatory foods like black beans into your diet can have long-term health benefits. This aligns with the Blue Zone dietary principles, which advocate for the consumption of beans and legumes as staple foods.

In Blue Zone regions, people often consume beans daily, which contributes to their overall health and longevity. By including black beans in your diet through dishes like our Black Bean and Kale Soup, you’re adopting a key aspect of the Blue Zone way of eating, which supports a healthy, anti-inflammatory lifestyle.

What are the Benefits of Pairing Black Bean and Kale?

Kale is a superfood that brings a wealth of health benefits. It’s high in vitamins A, C, and K, and is a good source of calcium and iron. Kale also contains antioxidants, which help protect against various diseases. Its high fiber content aids digestion and contributes to cardiovascular health. Additionally, kale is low in calories and has zero fat, making it an excellent choice for weight management. In the context of the Blue Zone diet, kale’s nutrient density and health benefits make it an ideal ingredient. It’s a perfect example of the type of leafy greens that are commonly consumed in Blue Zone regions, contributing to the overall health and longevity of their populations.

Is Kale Healthier Than Spinach?

Kale and spinach are both incredibly healthy, but they have different nutritional profiles. Kale is higher in vitamin C and calcium, while spinach contains more iron and potassium. Both are excellent sources of vitamins, minerals, and antioxidants, and both fit well within the Blue Zone diet’s emphasis on leafy greens. The choice between kale and spinach often comes down to personal preference or specific dietary needs.

I tend to eat spinach with lunch every day because it’s easier to eat dry, whereas kale, imho, is much better cooked. For this Black Bean and Kale Soup, I chose kale for its robust flavor and texture, which complements the soft black beans perfectly. However, incorporating a variety of leafy greens, including both kale and spinach, into your diet is a great way to ensure a wide range of nutrients.

Black Bean and Kale Soup

Recipe by Nate Clark
5.0 from 1 vote
Course: DinnerCuisine: MediterraneanDifficulty: Easy


Prep time


Cooking time





This soup is not only simple to prepare but also brings the essence of the Blue Zone diet into your kitchen. It’s a perfect blend of health, taste, and simplicity – ideal for a nourishing meal any day of the week. Enjoy your homemade Black Bean and Kale Soup!

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  • 2 Tbsp 2 olive oil

  • 1 1 onion, chopped

  • 2 2 cloves garlic, minced

  • 1 1 large carrot, diced

  • 1 1 celery stalk, chopped finely

  • 1 1 red bell pepper, chopped

  • 3 cups 3 kale, chopped

  • 3 cups 3 black beans (low-sodium), cooked, drained

  • 4 cups 4 vegetable broth (low-sodium)

  • 1 tsp 1 ground cumin

  • 1/2 tsp 1/2 paprika

  • salt and pepper to taste

  • fresh cilantro (optional)


  • In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
  • Add the minced garlic, diced carrot, diced celery, and chopped red bell pepper to the pot. Sauté the vegetables for about 5 minutes, or until they start to soften.
  • Stir in the chopped kale, cooking until it begins to wilt. Add the ground cumin, paprika, salt, and pepper, and cook for another minute to release the flavors of the spices.
  • Add the cooked or canned black beans to the pot. If using canned beans, ensure they are rinsed and drained well before adding.
  • Add the vegetable broth to the pot. Stir everything together to combine the ingredients well.
  • Bring the soup to a boil, then reduce the heat and let it simmer for about 20 minutes. This allows the flavors to meld together and the vegetables to cook through.
  • Taste the soup and adjust the seasonings if necessary, adding more salt, pepper, or spices as desired.
  • Ladle the soup into bowls. Garnish with fresh cilantro before serving (unless your family hates cilantro like mine does).


  • 3 cups of cooked black beans is roughly equivalent to two 15-ounce cans of black beans drained.
  • I opt for low-sodium beans and low-sodium vegetable broth. If you use regular beans and broth the quantity of sodium in this recipe will be quite high.

Nutrition Facts

  • Total number of serves: 4
  • Calories: 289kcal
  • Carbohydrates: 44g
  • Protein: 13g
  • Fat: 8g
  • Saturated Fat: 1.2g
  • Polyunsaturated Fat: 1.2g
  • Monounsaturated Fat: 5g
  • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 438mg
  • Potassium: 991mg
  • Fiber: 16g
  • Sugar: 7g

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Nate Clark

Nate Clark has been making content for the Internet since 1921. He's best known as a musical comedian, a fitness enthusiast and author, and as a voice talent for lots of stuff. He's also a filmmaker, and has directed content for brands including Louis Vuitton, FENDI, The New York Times, Breeders' Cup, and many more. He lives in West Hollywood, CA, but he doesn't like visitors.
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