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.
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 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.
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 on the regular.
Cannellini beans are a white kidney bean commonly used in Italian cooking. Cannellini beans are also great to add to simple pasta marinara.
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.
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!
Print
White Bean Kale Soup
- Total Time: 35 minutes
- Yield: 4 1x
- Diet: Vegan
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
- 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
- Medium-large (3-quart) pot with lid
- Knife
- Cutting board
- Measuring cup
- Measuring spoons
- Large cooking spoon
- 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
Reset, Reconnect, and Realign
Packed with daily devotionals, nutritional tips, journal prompts, and inspirational quotes, A Prayer for Your Health Journal will help you create a God-centered vision for your health. This journal provides practical tools and spiritual guidance to bring physical, mental, and spiritual health back into your life. It will inspire you to reset your body and energize your walk with God.
As an Amazon Associate, we receive a small commission for qualifying purchases.
Leave a Reply