White Bean and Kale Soup

By Rena |

This vegan White bean and kale soup is very easy to prepare and can be served as a satisfying full meal. A hearty and delicious bean soup recipe that’s packed with nutrition and flavor, and cooks in just 30 minutes.

top view of white bean soup in a white bowl with white spoon in it

This white bean soup recipe is cooked without any meat and thus vegetarian and vegan-friendly. It is made with fresh kale, garlic, veggies, cannellini beans, broth, and Italian seasoning. A hearty and super easy-to-make creamy vegetarian bean soup recipe with loads of texture and packed with fiber. Nothing better than a bowl of a warm bowl soup as the weather gets cold for a light dinner option and all it takes is just 30 minutes to make. The perfect soup recipe to use up any leftover veggies in your fridge. Serve as a side dish or as a full meal.

Why this vegan soup recipe is perfect for you

  • Healthy: This white bean and kale soup is made with perfectly clean and healthy ingredients for a delicious heart healthy meal thats packed with nutrition.
  • Simple and Easy: Making this white bean soup is pretty simple and easy to make with only 30 minutes of prep and cook time your meal will be ready.
  • Delicious and filling: The creamy and delcious flavors of this soup will surpirse you. It will become one of your favourite soup recipes to add to your weekly menu.
top view of white bean soup in a pot with a wooden spoonful of soup

Ingredients you will need to make this white bean soup recipe

These are just a list of ingredients you will need to make this white bean and kale soup. Full measurements are listed further down below.

olive oil
yellow onion
garlic cloves
carrots
celery
beans: use white beans, cannellini beans preferred
tomato paste
salt and pepper
Italian seasoning
bay leaves
broth: to keep this vegan and vegetarian friendly, use vegetable broth. Chicken broth is also an option
fresh kale or baby spinach, you may use frozen kale

ingredients to make white bean soup

How to make this white bean and kale soup

  • First, heat the oil in a large pot over medium-high heat.
  • Add the onion, garlic and saute for 2-3 minutes, or until the onion softens.
  • Then, add the carrots and celery and cook for 4- 5 minutes, stirring often.
  • Stir in the beans, tomato paste, sprinkle the seasonings and add the bay leaves. 
  • Next, pour the broth and bring to a boil, then let the soup simmer for 15-20 minutes.
  • Once the soup is done, remove it from heat. Use a potato masher to mash some of the beans, straight into the pot, for a creamier texture.
  • Place back on the heat, add the kale or baby spinach and cook for 2 minutes more, or just until wilted.
  • Finally, discard the bay leaves and serve the soup warm!
sautteed veggies in pot
white beans, herbs, and tomato paste added over sauteed veggies

frequently asked questions

How do you make white bean soup thicker?

There are many ways you can thicken your white bean soup. A few options are using flour, cornstarch, or arrowroot. Mix a small amount with water first before adding to the soup. Another option would be to use some white beans from the soup if you don’t want to use flour or cornstarch. Remove about half a cup of the beans with some of the liquid and blend them separately before adding them back into the soup. This will add a creamy thickness to your bean soup. Don’t have a blender? Alternatively, use the back of your spoon and mash some of the beans on the side of the pot or pan.

Is bean soup good for weight loss?

Bean soup on its own is not enough for weight loss. With a well-balanced diet, white bean soup is a great option to have as a nutritious meal to aid you with your weight loss journey. White bean soup is quite healthy to add to your weight loss regimen since they are low in fat, high in protein and fiber, and very nutritious.

What is considered a white bean?

The following beans are considered white beans: navy beans, lima beans, cannellini beans, and “great northern” beans.

Can I freeze White bean soup?

Yes. Store your soup in a tightly sealed container and freeze for up to 6 months. You can thaw the soup overnight in the fridge and reheat in the microwave or use a pan and reheat on your stovetop.

close up view of white bean soup in a white bowl

Recipe notes and tips

  • Use any beans of choice. We love white beans for this recipe. Other white bean options are: navy beans, lima beans, or “great northern beans”
  • For a vegan or vegetarian option use vegetable broth. Also, vegetarians can garnish the soup with some shredded parmesan cheese.
  • Consider adding one small sweet potato chopped into smaller pieces in place of carrots.
  • Store in a container in the fridge for up to 5 days. Freeze for up to 6 months.
  • Reheat a one serving portion in the microwave for 60-90 seconds or reheat in a pan on your stovetop.
  • Want a creamier consistency? Add one cup of coconut cream/milk or heavy cream. Don’t want to use any milk or cream, blend some of the beans and add them back into the pot.
  • You may use frozen kale or spinach if you don’t have fresh. Make sure you allow it to thaw out first and then drain.
  • Any oil would work.
top view or orange colored bean soup with kale in a white bowl

Other soup recipes you may like

top view of white bean soup with white spoon in it

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top view of white bean soup in a pot with a wooden spoonful of soup

White Bean and Kale Soup

Simple and hearty soup made with fresh kale, white beans, and veggies. Easy to make and so flavorful.
5 from 2 votes
Print Pin Rate
Course: Soup
Cuisine: American
Diet: Low Fat
Prep Time: 10 minutes
Cook Time: 30 minutes
0 minutes
Total Time: 40 minutes
Servings: 6
Calories: 237kcal
Author: Rena

Ingredients

  • 2 tbsp olive oil
  • 3-4 cloves garlic pressed
  • 2 large carrots peeled and diced
  • 1 yellow onion finely diced
  • 1 stalk celery diced
  • 2 bay leaves
  • 2 tsp Italian seasoning
  • 45 oz cannellini beans 3 x 15 oz cans, drained and rinsed
  • 1 tbsp tomato paste
  • 2 cups kale or baby spinach chopped
  • 4 cups vegetable Broth or chicken broth
  • Salt and black pepper to taste

Instructions

  • Heat the oil in a large pot over medium-high heat.
  • Add the onion, garlic and saute for 2-3 minutes, or until the onion softens.
  • Then, add the carrots and celery and cook for 4- 5 minutes, stirring often. Stir in the beans, tomato paste, sprinkle the seasonings, and add the bay leaves.
  • Pour the broth and bring to a boil, then let the soup simmer for 15-20 minutes.
  • Once the soup is done, remove it from heat. Use a potato masher to mash some of the beans, straight into the pot, for a creamier texture.
  • Place back on the heat, add the kale or baby spinach and cook for 2 minutes more, or just until wilted.
  • Discard the bay leaves and serve the soup warm!

Notes

  • Serving size: one bowl or 2 cups 
  • Use any beans of choice. We love white beans for this recipe
  • For a vegan or vegetarian option use vegetable broth.
  • Want a creamier consistency? Add one cup of coconut cream/milk or heavy cream.
  • You may use frozen kale or spinach if you don’t have fresh. Make sure you allow it to thaw out first and then drain.
  • Any oil would work.

Nutrition

Serving: 1bowl | Calories: 237kcal | Carbohydrates: 42g | Protein: 14g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 1180mg | Potassium: 257mg | Fiber: 12g | Sugar: 4g | Vitamin A: 6632IU | Vitamin C: 31mg | Calcium: 188mg | Iron: 5mg
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