White Bean And Kale Soup is a hearty and filling soup that’s packed with 8 grams of protein and 6 grams of fibre per serving! This vegetarian soup is perfect for a healthy lunch or appetizer.

white bean and kale soup topped with chopped parsley

Vegetarian White Bean And Kale Soup

There’s nothing more comforting than being cozy with a warm bowl of soup in the cold winter months. And while all soups are delicious, not all soups are created equal when it comes to a filling soup.

This soup recipe is packed with white beans, making this soup very high in protein and fibre and perfect for keeping you full.

This entire recipe comes together in just 30 minutes and can easily be prepared ahead of time if needed, or even frozen for future use.

Why you’ll love this recipe

  • Meal prep friendly. If you enjoy meal prepping at the beginning of the week, this is a great soup to add to your repertoire. It’s easy to make and will store well in the fridge for up to a week.
  • 30-minute recipe. Who has time to tend to a soup all day long? This simple white bean kale soup comes together in just 30 minutes for a quick and easy meal.
  • Filling vegan meal. This soup is vegetarian, vegan and gluten-free, making it a great option for a plant-based meal that is packed with plant-based protein.

White bean soup key ingredients

  • Onion: you can use any type of medium-sized cooking onion.
  • Garlic: make sure to use fresh garlic in this recipe for the best taste.
  • Carrot: carrots add a delicious slightly sweet flavour to the soup and are packed with nutrients!
  • Celery: this adds a subtle flavour to the soup.
  • Cannellini beans: this is the type of white beans I use in this recipe, but you can use any white beans such as navy beans or white kidney beans.
  • Crushed tomatoes: you can also substitute with a can of chopped tomatoes if you prefer a chunkier texture.
  • Herbs: use a mix of herbs de Provence and bay leaves.
  • Cayenne pepper: just a pinch for a little spice! Leave this out if you don’t like spicy food.
  • Vegetable broth: any type you like.
  • Kale: any type of kale works.

How to make White Bean And Kale Soup

Step 1

Add the onion and garlic to a large pot on medium heat and sauteé for 1 minute. Then add the carrot and celery and sauteé for another 2-3 minutes.

  • onions and garlic in a white pot
  • carrots, celery and onion in a white pot

Step 2

Add the white beans, herbs de Provence, bay leaves, crushed tomatoes and cayenne pepper to the soup.

  • white beans, carrots and onions in a white pot
  • white beans, vegetables, herbs and crushed tomatoes in a white pot

Step 3

Add the vegetable broth and bring the soup to a light boil, then cover and let simmer for 15-20 minutes. Remove the bay leaves and transfer 1/3 of the soup to a blender. Blend until smooth, then add back to the pot and mix.

  • soup broth in a white pot with herbs
  • white bean soup broth in a white pot

Step 4

Stir in the kale and let wilt into the soup. Season with salt and pepper to taste. Serve the soup as is or topped with some fresh herbs such as parsley or cilantro if you like!

  • a ladle scooping white bean and kale soup out of a pot
  • three bowls of kale and white bean soup

How to store, freeze and reheat

Fridge: store this soup in an airtight container in the fridge for up to 7 days. Reheat in a pot on the stovetop or in a bowl in the microwave.

Freezer: make sure the soup is cooled to room temperature then transfer it to a freezer-safe container and freeze for up to 3 months. To defrost the soup let it thaw on the countertop or defrost it in the microwave.

Expert tips for making white bean soup

  • Use high-quality ingredients. The key to making a delicious homemade soup is to have high-quality ingredients. Fresh garlic, good quality canned tomatoes, (I like the brands with Italian tomatoes) and a tasty vegetable broth will all make a big difference.
  • Use any type of white beans. You can use cannellini beans, navy beans, white kidney beans or any other type of white beans you love!
  • Add any additional veggies you love. Feel free to customize this soup and add any vegetables you love!
  • Season to taste. Depending on how salty your broth is, you may find you need more or less salt added to the soup. Season to your personal taste.

Frequently asked questions

Can I use dried beans in this recipe?

Yes, but you must cook them before adding them to the soup. If you add dried beans directly to the soup they’ll absorb all the broth and you won’t be left with any soup!

Do I need to use cannellini beans?

Nope! Feel free to use any type of white beans you have on hand.

Is white bean soup good for you?

Yes! White bean soup is a healthy vegetarian meal. Each serving has 180 calories, 8 grams of protein and 6 grams of fibre.

Try these soup recipes next!

a bowl of white bean and kale soup with a spoon in it

If you tried this White Bean And Kale Soup or any other recipe on the blog let me know how you liked it by leaving a comment/rating below! Be sure to follow along on Pinterest, Instagram and Facebook for even more deliciousness!

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white bean and kale soup topped with chopped parsley

White Bean And Kale Soup

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  • Author: Jessica Hoffman
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Appetizer
  • Method: boil
  • Cuisine: American
  • Diet: Vegan
Print Recipe

Description

This white bean and kale soup comes together in 30 minutes for a cozy and protein-packed soup!

Ingredients

Units Scale
  • 1 tbsp olive oil
  • 1 medium onion, chopped
  • 2 garlic cloves, chopped
  • 1 large carrot, chopped
  • 1 celery rib, chopped
  • 1 19oz can cannellini beans
  • 1 cup crushed tomatoes
  • 1/2 tsp herbs de Provence
  • 2 bay leaves
  • pinch of cayenne pepper
  • 1–litre vegetable broth
  • salt and pepper to taste
  • 1 cup of kale, stems removed and chopped

Instructions

  1. Heat the olive oil in a large pot on medium-high heat then add the onion and garlic letting cook for 1 minute.
  2. Next, add the carrot and celery and let cook for another 2-3 minutes.
  3. Add the cannellini beans, crushed tomatoes, herbs de Provence, bay leaves, cayenne pepper and vegetable broth and bring the soup to a light boil, then reduce the heat to low and cover and let simmer for 15-20 minutes.
  4. Remove the bay leaves and transfer 1/3 of the soup to a blender (can alternatively use a hand blender) and blend until smooth. Add back to the soup and mix it together.
  5. Add the kale to the soup and stir until wilted.
  6.  
  7. Season with salt and pepper to taste.

Nutrition

  • Serving Size: 1/4 of the recipe
  • Calories: 180
  • Fat: 6g
  • Carbohydrates: 20g
  • Fiber: 6g
  • Protein: 8g