This deliciously creamy, fast, and easy one-pot white bean kale soup will warm you up on that chilly fall or winter day. It's vegan, packed with protein, low-fat, gluten-free, nut-free, oil-free, and a meal-prep favorite. This warm, cozy bowl of goodness will keep you satisfied and energized.
Ingredients for this protein-packed soup
- Cannellini beans, cooked or canned
- Kale
- Onion
- Carrot
- Garlic
- Thyme, dried
- Tarragon, dried
- Low-sodium vegetable broth
- Miso paste (or coconut aminos for soy-free)
- Nutritional yeast (optional)
This recipe makes 2 to 3 big dinner-size bowls or 4 smaller bowls. This soup is a meal prep favorite! It stores beautifully in the refrigerator for up to 4 days and in the freezer for up to 4 months.
How to Make This One-Pot Soup
This recipe uses canned cannellini beans, but if you prefer to cook dried beans, start there. Two 15-ounce cans of cannellini beans yield 3 cups of cooked beans. If using canned beans, drain, rinse and set aside.
Preheat a medium-large (3-quart) pot over medium heat. Add chopped onions and dry saute for 3 to 4 minutes or until onions start to brown.
Add chopped carrot, garlic, thyme, low-sodium vegetable broth, and cooked cannellini beans to the pot and bring to a gentle boil. Reduce heat and simmer for 15 minutes. Then, turn off the heat and let it sit for 5 to 10 minutes.
Using either an immersion blender or regular blender with a vented lid, carefully blend the soup mixture until smooth and creamy. If you like it more on the chunky side, just blend half of the mixture. After blending, return it to the pot and reheat the soup mixture over medium heat.
When the soup starts to bubble, stir in miso paste and nutritional yeast if using. Add finely chopped kale and give it a good stir. Cover the pot with a tight-fitting lid and continue cooking for another 2 minutes. The kale should be slightly tender and bright green. Remove from heat, salt, and pepper to taste, and enjoy!
I love having this soup with a plain baked sweet potato or over a hearty whole grain like farro or sorghum.
Step-by-step instructions
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Frequently Asked Questions
This soup has an estimated 45 grams of carbs per serving and 12 grams of fiber, or 33 net carbs.
Yes! White beans, like all beans, are heart-healthy. They're packed with fiber and a healthy source of protein. They're high in potassium, which helps to lower high blood pressure. In fact, the American Heart Association recommends eating beans regularly. Check out this article, The Health Wonders of Beans, to learn more about this nutritional powerhouse.
Cannellini beans are a white kidney beans commonly used in Italian cooking. Cannellini beans are also great to add to simple pasta marinara, and can also be found in our vegan mushroom pasta recipe.
This soup stores well in a covered container in the refrigerator for up to four days. It's also a meal-prep favorite and can be frozen for up to 4 months. To reheat from frozen, either microwave at a lower setting or thaw in the refrigerator and reheat on the stove.
Tips for Customizing Your White Bean Kale Soup
- Add more veggies: You can easily add extra vegetables like zucchini, bell peppers, or potatoes for a heartier soup.
- Spice it up: If you enjoy a little heat, add red pepper flakes, a pinch of cayenne, or a dash of hot sauce to this healthy kale soup.
- Prefer chunky soup: Omit the blending if you prefer a chunky broth-based soup. Or, for a bit of creaminess, blend one to two cups of the soup and return it to the pot before adding the kale.
- Boost the protein: Add some cooked quinoa, lentils, or tofu to increase the protein content.
Why You'll Love This White Bean Kale Soup
There are several health benefits to the soup, in addition to it being fast, easy, and tasty.
- Kale: Rich in antioxidants, fiber, and anti-inflammatory properties, kale supports heart health and boosts the immune system.
- White beans: High in plant-based protein and fiber, white beans help maintain stable blood sugar levels and promote digestive health. There are numerous health benefits to eating beans. White beans are also rich in potassium, which aids in lowering high blood pressure and calcium (good for bone health).
- Garlic and herbs: Garlic, thyme, and tarragon add not only flavor but also anti-inflammatory and immune-boosting properties.
- Easy to Make: With simple ingredients and minimal prep, this soup comes together in 30 minutes.
- Delicious: This soup is so yummy that you'll wish you made a double batch.
We hope you love this recipe as much as we do. Please rate and leave a comment below. Be sure to share a picture on Instagram and tag us @danielsplaterecipes so we can see your creation!
White Bean Kale Soup
Equipment
Ingredients
- 2-15 ounce cannellini beans low sodium, drained and rinsed
- ¾ cup onion chopped
- 3 cloves garlic chopped
- ¾ cup carrot chopped
- ½ tsp dried thyme
- 2 ½ cups low-sodium vegetable broth
- ½ tsp dried tarragon
- 1 ½ Tbsp yellow or white miso paste or coconut aminos
- 1 to 2 Tbsp nutritional yeast optional
- 4 cups kale finely chopped
- Salt and pepper to taste
Instructions
- This recipe uses no salt-added canned cannellini beans, but if you prefer to cook dried beans, start there. Two 15-ounce cans of cannellini beans yield 3 cups of cooked beans. If using canned beans, drain, rinse and set aside.
- Preheat a medium-large (3-quart) pot over medium heat. Add chopped onions and dry saute for 3 to 4 minutes or until onions start to brown.
- Add chopped carrot, garlic, thyme, low-sodium vegetable broth, and cooked cannellini beans to the pot and bring to a gentle boil. Reduce heat, and simmer for 15 minutes. Then turn off the heat and let sit for 5 to 10 minutes.
- Using either an immersion blender or regular blender with a vented lid, carefully blend the soup mixture until smooth and creamy. If you like it more on the chunky side, just blend half of the mixture. After blending, return it to the pot, and reheat the soup mixture over medium heat.
- When the soup starts to bubble, stir in miso paste and nutritional yeast if using. Add finely chopped kale and give it a good stir. Cover the pot with a tight-fitting lid and continue cooking for another 2 minutes. Kale should be slightly tender and bright green. Remove from heat, salt, and pepper to taste, and enjoy!
- This recipe makes 2 big bowls or 4 smaller bowls.
Notes
EQUIPMENT / SUPPLIES
- Medium-large (3-quart) pot with lid
- Knife
- Cutting board
- Measuring cup
- Measuring spoons
- Large cooking spoon
- Immersion blender or countertop blender
Gigi Carter says
So delicious! I make this all the time. Great for meal prep.
Judy says
This soup is delicious. Next time I'm doubling the recipe. It went too fast.