White Bean Kale Soup [EASY VEGAN]

Name: White Bean Kale Soup
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Ingredients: 2-15 ounce cannellini beans (low sodium, drained and rinsed); 3/4 cup onion (chopped); 3 cloves garlic (chopped); 3/4 cup carrot (chopped); 1/2 tsp dried thyme; 2 1/2 cups low-sodium vegetable broth; 1/2 tsp dried tarragon; 1 1/2 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

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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.

Bowl of white bean and kale soup with spoon. — enjoy this yummy white bean and kale soup for lunch or a light, healthy dinner

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)

The key ingredients used in the recipe: cooked cannellini beans, chopped kale, onion, carrot, garlic, thyme, and tarragon. — key ingredients: cannellini beans, kale, onion, carrot, garlic, thyme, and tarragon. not pictured: vegetable broth, miso or coconut aminos, and (optional) nutritional yeast

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 creamy one-pot white bean soup and kale

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

A stainless steel pot on a stove with chopped onions being added to it. — 1. preheat a medium large pot over medium heat; then add chopped onions

The chopped onions that have started to brown; wooden spoon stirring onions in the pot. — 2. cook onions for 3 to 4 minutes or until they start to brown

The stainless steel pot on the stove with cooked onions, chopped carrots, garlic and dried thyme. — 3. add chopped carrots, garlic, and thyme

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The vegetable broth being poured into the pot with white beans and veggies. — 4. add cooked cannellini beans and low-sodium vegetable broth

A side view of the pot of soup being heated up on the stovetop. — 5. bring the soup to a boil, then reduce heat and cook for 15 minutes; then turn off the heat and let sit for 5 to 10 minutes

The soup being blended in a blender. — 5. using an immersion blender or regular blender with a vented lid, blend until smooth and creamy

The blended soup being poured back into the pot on the stovetop. — 6. return the soup mixture back to the pot and turn the heat back on

Dried tarragon being added to the soup mixture in the pot on the stovetop. — 7. stir in dried tarragon

The miso paste being added to the heated soup mixture. — 8. stir in miso paste or coconut aminos, and nutritional yeast (if using)

A handful of fresh chopped kale being added to the soup mixture in the pot on the stovetop. — 9. add finely chopped kale, put on a tight-fitting lid, and cook for another 2 minutes until kale is slightly tender and bright green

The finished soup being stirred with a wooden spoon in the pot on the stovetop. — 10. stir well, salt and pepper to taste, and enjoy

Frequently Asked Questions

How many carbs are there in this white bean kale soup?

This soup has an estimated 45 grams of carbs per serving and 12 grams of fiber, or 33 net carbs.

Are white beans heart-healthy?

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.

What are cannellini beans?

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.

How do I store leftovers?

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.

A bowl of white bean and kale soup with a spoon lifting some out of the bowl. — this healthy kale soup is protein-packed and will become a favorite go-to meal

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.

A bowl of white bean and kale soup with a spoon on the side.

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.

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