Super foods – Mediterranean soup with cavolo nero

A rich, warming soup from table to tummy in just 25 minutes. The perfect comfort food to follow an afternoon gardening or a winter walk.
Mediterranean soup

This simple Mediterranean soup with cavolo nero is a welcoming and satisfying meal packed with nutritious super foody goodness. Like kale, cavolo nero is rich in vitamins A, K, B6 and C, calcium, potassium, copper, manganese and is a good source of lutein.

Coupled with protein rich cannellini beans and another hit of vitamins C and D from the tomatoes, this soup is as healthy as it is hearty.

Prep: 10 minutes

Cook: 15 minutes

Serves: 4

Skill Level: Easy


  • 1 tbsp olive oil
  • 1 onion, chopped
  • 1 red pepper, diced
  • 1 litre chicken stock or vegetable stock
  • 400g tin chopped tomatoes
  • 410g tin cannellini beans, drained and washed
  • 200g cavolo nero, shredded

Mediterranean soup with cavolo nero – method

  1. Heat the oil in a large saucepan and fry the onion and pepper for 4-5 minutes.
  2. Add the remaining ingredients and season.
  3. Bring to the boil, simmer covered for 6-8 minutes
  4. Serve with warm crusty bread.
  5. Sit down and eat as much as like.

Many thanks to Discover Great Veg for this recipe suggestion. For more winter warmer recipes see our Food & Drink channel.

Tags: Last modified: November 5, 2021

Written by 4:30 pm Food & Drink • 2 Comments