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Home » Soup » White Bean Kale Soup

White Bean Kale Soup

Published: Dec 1, 2022 by Gigi & Sersie

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This deliciously creamy 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.

top side view of a blue bowl with white bean and kale soup; black ladle is pouring more hot soup into the bowl
enjoy this yummy white bean and kale soup for lunch or a light healthy dinner

Ingredients for this protein-packed soup

  1. Cannellini beans, cooked or canned
  2. Kale
  3. Onion
  4. Carrot
  5. Garlic
  6. Thyme, dried
  7. Tarragon, dried
  8. Low-sodium vegetable broth
  9. Miso paste (or coconut aminos for soy-free)
  10. Nutritional yeast (optional)
top view of 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 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!

I love having this soup with a plain baked sweet potato or over a hearty whole grain like farro or sorghum.

top side view of 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
top side view of 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
top side view of stainless steel pot on the stove with cooked onions, chopped carrots, garlic and dried thyme
3. add chopped carrots, garlic, and thyme
top side view of vegetable broth being poured into the pot with white beans and veggies
4. add cooked cannellini beans and low-sodium vegetable broth
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
side view of the soup being blended in a blender
5. using an immersion blender or regular blender with a vented lid, blend until smooth and creamy
top side view of 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
top side view of dried tarragon being added to the soup mixture in the pot on the stovetop
7. stir in dried tarragon
top side view of miso paste being added to the heated soup mixture
8. stir in miso paste or coconut aminos, and nutritional yeast (if using)
top side view 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
top side view of 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 on the regular.

What are cannellini beans?

Cannellini beans are a white kidney bean commonly used in Italian cooking. Cannellini beans are also great to add to simple pasta marinara.

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.

top view close up of the finished white bean kale soup in the pot on the stove top
this delicious protein-packed soup will become a favorite go-to meal

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!

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side top view of white bean kale soup in a blue bowl

White Bean Kale Soup


  • Author: Gigi & Sersie
  • Total Time: 35 minutes
  • Yield: 4 1x
  • Diet: Vegan
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Description

This deliciously creamy one-pot white bean kale soup will warm you up on that chilly day. It's vegan, oil-free, gluten-free, nut-free, and low-fat.


Ingredients

Units Scale
  • 2-15 ounce cans of no salt added (or low sodium) cannellini beans, drained and rinsed
  • ¾ cup chopped onion
  • 3 cloves garlic, chopped
  • ¾ cup chopped carrot
  • ½ tsp dried thyme
  • 2 ½ cups of 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

  1. Medium-large (3-quart) pot with lid
  2. Knife
  3. Cutting board
  4. Measuring cup
  5. Measuring spoons
  6. Large cooking spoon
  7. Immersion blender or countertop blender
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Category: Soup
  • Method: Stovetop & Blender
  • Cuisine: American

Keywords: white beans, cannellini beans, high protein, low fat, no oil, oil free, gluten free, kale, soup, healthy vegan recipes, daniel fast recipes, nut-free, soy-free option

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Hi, we are Sersie and Gigi. We love to eat delicious whole plant foods that energize us to live out our purpose of helping you take control of your health.

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