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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.
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 vegan soup recipe with loads of texture and packed with fiber. Nothing better than a bowl of 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 you will love this
- Healthy: This white bean and kale soup is made with perfectly clean and healthy ingredients for a delicious heart-healthy meal that’s 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 cooking time your meal will be ready.
- Delicious and filling: The creamy and delicious flavors of this soup will surprise you. It will become one of your favorite soup recipes to add to your weekly menu.
Ingredients you will need
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.
- Extra Virgin olive oil: or avocado oil
- yellow onion: or you can use white sweet onions
- garlic cloves: use fresh garlic cloves instead of garlic powder
- carrots: please use fresh carrots, washed and peeled
- celery stalks: if you absolutely hate celery then skip it otherwise its a great addition
- beans: use white beans, cannellini beans preferred
- tomato paste: or tomato purre
- salt and pepper: adjust to your liking
- Italian seasoning: adds in flavor, if you have some fresh herbs that you would like to use up instead, even better.
- bay leaves: optional but adds a great flavor
- broth: to keep this vegan and vegetarian friendly, use vegetable broth. Chicken broth is also an option. Use low sodium if you are watching your salt intake.
- fresh kale or baby spinach, you may use frozen kale. we used fresh spinach. Swiss chard is also a great option.
How to make this recipe
- First, heat the oil in a large soup 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!
frequently asked questions
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.
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.
The following beans are considered white beans: navy beans, lima beans, cannellini beans, and “great northern” beans.
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.
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.
- Want to add some creaminess to the soup? 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.
- Adding more protein: if you want to add more protein to this soup, you can add some shredded leftover chicken or shredded rotisserie chicken for those who want a non-vegan soup.
- You may sprinkle some red pepper flakes on it for a bit of heat
- You may also love a bit of lemon juice with this soup.
Storing and Reheating
- Store leftovers in a container in the fridge for up to 5 days. You may also freeze this beans and kale soup for up to 6 months.
- Reheat a one-serving portion in the microwave for 60-90 seconds or reheat the entire leftover soup in a pan on your stovetop. If the soup is too thick, you can add 1/4-1/2 cup of broth or water to it and let it simmer over medium heat for about 10 minutes.
Other soup recipes you may like
- Sausage and White bean soup
- Creamy Chicken Noodle Soup
- Italian Wedding Soup
- Creamy Chicken Enchilada Soup
- Vegan Detox Cabbage Soup
- Beef Stroganoff Soup
- Easy Hamburger Soup
- Vegan Lentil Soup
- Homemade Tomato Rice Soup
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White Bean and Kale Soup
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 your 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
Nutrition information is automatically calculated, so should only be used as an approximation.
For this recipe do you use dry beans or canned bean?
Hi. I used canned. But if want to use dry, soak and pre-cook.
This recipe sounds very similar to the Greek fasolatha soup!
We love this soup. Hearty but not heavy.
I enjoyed it a lot.
Minor adjustments- chicken broth for vegetable. I added some red pepper flakes and some grana padano cheese. I didn’t use any celery. Less beans.
Very tasty.
Thanks for the feedback Tanya
Yes I made the soup it was super easy, although new at adding ounces in regards to the beans, I also think my sodium intake for this recipe would be miscalculated because I did not use less sodium for everything, but overall it turned out delicious so thank you
Delicious!!!! One of my new favorites!!!
Thank you. Glad you liked it.