A Gaggle of Girls
I'm a divorced mom of 3 gluten-free daughters. We've outgrown dairy, soy, egg, and corn allergies, but still deal with a berry allergy in my youngest.
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postheadericon Black Bean Kale Soup

This recipe is a spin-off of one I remember loving when we were vegetarian. I have long since lost the original recipe, but I knew the taste in my mouth, so here’s my replica. I also want to say that I thought there would be problems with my children eating this hearty soup. However, I was wrong – they scarfed it down and asked for seconds!

This is a delicious gfcf, gluten free, family-friendly recipe! It is also (if you double check ingredients!) a wheat free, dairy free, soy free, egg free, tree nut free, peanut free, fish free, shellfish free, corn free, top 8 allergen free, and South Beach phase 2 safe recipe. It can easily be a vegan/vegetarian soup if you omit the ham.

This meal can be made in about 30 minutes, and it is wonderfully hearty. Other than the kale and the ham [if using] it’s all ingredients that are likely in your pantry. Usually people are willing to stop at the store for 1-2 things if you have everything else ready!


  • 1-2 TBS cooking oil
  • 1 medium onion, diced
  • 4 cloves garlic, minced
  • 1/2 lb ham, cubed [optional] (double check this – each brand has different ingredients!)
  • 3 14 oz cans black beans, drained
  • 1 large bunch kale, rinsed, stemmed, and ripped into bite size chunks
  • 2 1/2 to 3 quarts liquid – 1 quart broth, 1 1/2 – 2 quarts water works well
  • 1-3 tsp Tony Chacheres Cajun seasoning to taste, or 2 tsp Italian seasoning mix + 1/4 – 1/2 tsp cayenne pepper
  • 1/2 lb pasta (we like Tinkyada pasta or the Trader Joe’s rice pasta [also optional]


Bring cooking oil (canola, olive, whatever) up to medium heat in a large soup pot. Sauté the onion and garlic until tender. When the onion and garlic start to get tender, add the ham [if using]. Let cook for a few minutes.

Add the kale that has been rinsed, peeled from the hard stems, and ripped into chunks. Stir with tongs, it will cook down pretty quickly. Once the kale has cooked down a bit, add the beans, seasonings, and broth/water.

Turn heat up to high, and bring soup to a low boil. If possible, let simmer for about 10 minutes. If you don’t have the time, it’s OK.

Add the pasta to the boiling water, and cook for the amount of time on the packaging.

Serve in bowls with extra Tony Chacheres Cajun seasoning Yum! A wonderful filling, hearty soup for a chilly day.

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