White Bean and Kale Soup
A hearty and healthy one-pot soup packed with creamy white beans, tender kale, and aromatic vegetables. It's a comforting, rustic meal that's ready in under an hour and perfect for a chilly evening.
For 4 servings
5 steps. 35 minutes total.
- 1
Step 1
- a.Sauté Aromatics
- b.Heat the olive oil in a large Dutch oven or heavy-bottomed pot over medium heat.
- c.Add the chopped onion, carrots, and celery. Sauté for 6-8 minutes, stirring occasionally, until the vegetables have softened.
- d.Stir in the minced garlic, dried thyme, and optional red pepper flakes. Cook for 1 minute more until fragrant.
- 2
Step 2
- a.Simmer the Soup Base
- b.Pour in the vegetable broth, add the rinsed cannellini beans, and the bay leaf. Stir everything together.
- c.Increase the heat to bring the soup to a boil, then reduce the heat to low, cover the pot, and let it simmer gently for 15 minutes to allow the flavors to meld.
- 3
Step 3
- a.Wilt the Kale
- b.Uncover the pot and add the chopped kale in large handfuls, stirring after each addition to help it wilt down.
- c.Once all the kale is in the pot, continue to simmer for another 5-7 minutes, or until the kale is tender to your liking.
- 4
Step 4
- a.Finish and Season
- b.Remove the pot from the heat and discard the bay leaf.
- c.Stir in the fresh lemon juice, salt, and black pepper.
- d.Taste the soup and adjust the seasoning as needed. You may want more salt, pepper, or a little more lemon juice to brighten the flavors.
- 5
Step 5
- a.Serve
- b.Ladle the hot soup into bowls.
- c.Garnish with freshly grated Parmesan cheese, if using, and an extra drizzle of olive oil.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier soup without adding dairy, scoop out about 1 cup of the soup (with beans) before adding the kale, blend it until smooth, and then stir it back into the pot.
- 2Lacinato kale (also known as Tuscan or dinosaur kale) works best as it holds its texture well, but curly kale is a good substitute.
- 3For extra umami flavor, toss a Parmesan rind into the soup while it simmers. Remember to remove it before serving.
- 4This soup freezes beautifully. Let it cool completely, then store in freezer-safe containers for up to 3 months.
- 5Serve with a slice of crusty bread for dipping to make it a more complete and satisfying meal.
Adapt it for your goals.
Meaty Version
Sauté 4 ounces of diced pancetta or crumbled Italian sausage before adding the onions for a rich, savory flavor.
Herbaceous TwistHerbaceous Twist
Stir in 1/4 cup of chopped fresh parsley or basil along with the lemon juice at the end for a burst of fresh flavor.
Add GrainsAdd Grains
For a thicker, more substantial soup, add 1/2 cup of small pasta like ditalini or a cup of cooked farro or quinoa during the last 10 minutes of simmering.
Different BeansDifferent Beans
Feel free to substitute cannellini beans with Great Northern beans, navy beans, or even chickpeas.
Why this is on our healthy list.
High in Fiber
The combination of white beans and kale provides a significant amount of dietary fiber, which aids in digestion, promotes a feeling of fullness, and helps regulate blood sugar levels.
Rich in Plant-Based Protein
White beans are an excellent source of plant-based protein, essential for building and repairing tissues, supporting muscle health, and maintaining energy.
Packed with Vitamins
Kale is a nutritional powerhouse, offering high levels of Vitamin K for bone health, Vitamin A for vision, and Vitamin C for a robust immune system.
Supports Heart Health
This soup is low in saturated fat and contains heart-healthy monounsaturated fats from olive oil. The fiber from beans can also help lower cholesterol levels.
Frequently asked questions
Yes, it is very healthy. It's packed with plant-based protein and fiber from the beans, loaded with vitamins A, C, and K from the kale, and uses heart-healthy olive oil. It's a well-balanced, nutrient-dense meal.