Gluten Free Southern Style Bean and Kale Soup

Gluten Free Southern Style Bean & Kale Soup

I live in the South and let me tell you, Southern cuisine can be quite contradictory. For instance, Southerners love their vegetables and probably consume more than other regions of the country. They are particularly fond of super healthy dark leafy greens, garden fresh tomatoes, and beans of all kinds.

Thing is, those veggies are either going to be dipped in batter and deep fried, crusted with cornmeal, or simmered with bacon fat. I was once served a “vegetarian” platter – peppers, onions, and tomatoes that were simmered in creamy beef gravy. Good thing I am not a vegetarian!

Personally, I love Southern cuisine. There is a certain genius in the way a handful of inexpensive, often overlooked ingredients are combined and transformed into pure deliciousness.

This Gluten Free Southern Style Bean & Kale Soup is a healthier homage to a Southern classic of dried beans and greens cooked with pork fat and ham hocks. I got a smoky flavor without adding any smoked meat thanks to the blend of spices in the gluten free flavor packet that came with the mixture of cranberry, kidney and great northern beans in Hurst Family Harvest’s Tri-Bean Soup Mix. To bump up the flavor of this vegan dish I added dried mushrooms, balsamic vinegar, gluten free soy sauce, some garlic powder, and a hefty pinch of red pepper flakes.

Honestly no one missed all the fat and calories that were left out of my lightened up Southern dish; there was all that lovely flavor – I just approached it differently. And really, isn’t that what Southern cuisine is all about?

Gluten Free Bean and Kale Soup

5 from 1 vote
Gluten Free Southern Style Bean and Kale Soup
Print Recipe

Gluten Free Southern Style Bean & Kale Soup Recipe

Course: Soup
Cuisine: American
Servings: 8 servings
Calories: 142kcal
Author: Carol Kicinski

Ingredients

  • 1 (12-ounce) package Hurst Family Harvest Tri-Bean Soup Mix
  • 1 (28-ounce) can diced tomatoes, un-drained
  • 3 carrots , peeled and sliced
  • 1 cup frozen pearl onions , thawed
  • 2 ounces dried mushrooms (any kind)
  • ¼ cup balsamic vinegar
  • 1 tablespoon gluten free soy sauce
  • 1 teaspoon freshly ground black pepper
  • 1 teaspoon garlic powder
  • ½ - 1 teaspoon red pepper flakes
  • 3 cups chopped kale
  • Kosher salt as needed

Instructions

  • Cover the beans in water and soak from 8 – 24 hours. Reserve the seasoning packet.
  • Rinse the beans, place in a pot with 6 cups water and the seasoning packet. Bring to a boil then simmer, uncovered for 1 hour. Add the tomatoes, carrots, onions, mushrooms, vinegar, soy sauce, pepper, garlic powder, and red pepper flakes. Simmer for 30 minutes, covered. Add the kale and cook for another 10 – 20 minutes or until the beans and kale are tender. Taste and add salt if needed.

Nutrition

Nutrition Facts
Gluten Free Southern Style Bean & Kale Soup Recipe
Amount Per Serving
Calories 142 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g5%
Sodium 303mg13%
Potassium 726mg21%
Carbohydrates 30g10%
Fiber 8g32%
Sugar 6g7%
Protein 7g14%
Vitamin A 6559IU131%
Vitamin C 44mg53%
Calcium 114mg11%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

The views and opinions expressed on this blog are purely the blog owner’s. This blog accepts free manufacturers’ samples and forms of cash advertising, sponsorship, paid insertions or other forms of compensation. Affiliate links may be included in this post.

Disclaimer: All nutrition facts on Simply Gluten Free are meant only as a guide and may differ depending on product brands used or ingredient substitutions. Some errors may occur, so you are encouraged to confirm the recipe’s ingredient and nutrition suitability for your own diet.
Have you tried this recipe? Give it a star rating and let us know your thoughts in the Ratings & Reviews section below.
Tags: Beans Dairy Free Kale Mushrooms Southern Soy Sauce
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  1. April 12, 2013

    This looks soo amazing. Totally hearty and comforting. I love it.

    1. Carol Kicinski
      April 15, 2013

      Thanks Beth!

  2. April 13, 2013

    Thanks for the recipe and the post. Looks very yummy and nutritious. I love mushrooms and beans. I think it would be great to include it into my diet list (I’m trying to lose weight nowadays).

    1. Carol Kicinski
      April 15, 2013

      Hi Ans, I do think it would make good diet food! Also you can make a big batch and eat on it for days which is always good when on a diet. Enjoy and good luck!

  3. April 14, 2013

    Sounds super healthy and I’m looking forward to making it soon. Thank you for the recipe.

    1. Carol Kicinski
      April 15, 2013

      Thank you Liz!

  4. April 14, 2013

    Looks wonderful. Hope we get Hearst Family Soup Mixes in my area soon. I’ll keep an eye open.

    1. Carol Kicinski
      April 15, 2013

      Thank you – I love theu soup mixes. Ask your grocery store manager to get them!

  5. April 15, 2013

    I am asking my wife to do this. Really, can’t wait to get my hand on this tasty cuisine.

    1. Carol Kicinski
      April 15, 2013

      Thanks Jeffery, I hope you enjoy it!

  6. April 15, 2013

    Kale is not one of my favorite leafy greens but you seemed to have pulled off a great recipe here. I might have to try cooking this next weekend. Thanks for sharing.

    1. Carol Kicinski
      April 15, 2013

      Thanks Sara. You can always use another green – how do you feel about spinach?

  7. April 16, 2013

    My god I want to make this now! Looks beautiful and rustic :)

    1. Carol Kicinski
      April 16, 2013

      Thank you Samantha!

  8. roshan
    April 18, 2013

    Great post…all should read it

    1. Carol Kicinski
      April 19, 2013

      Thanks!

  9. April 19, 2013

    Kale is wonderful and so underused. It’s amazing the tasty, healthy food that can be created when you think outside the box. This will be a great addition to my own menu. Thanks.

    1. Carol Kicinski
      April 19, 2013

      My pleasure David, enjoy!

  10. April 19, 2013

    Good thing it’s still cold in Utah, I have to give this a try!

    1. Carol Kicinski
      April 22, 2013

      Hi Chad – yes it has been a long cold winter in some parts of the country! Enjoy.

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