White Bean Kale Soup
This is the pot I put on when I want soup that feels creamy and I do not want a long simmer. Onion and garlic soften in olive oil, white beans and broth go in, and a short blend of a cup of the beans turns the broth thick without any cream. Kale wilts at the end so it stays green, the way it does in the bowl. Lemon, black pepper, and a last thread of olive oil finish it.
The bread in the photo is the contrast. Soft beans, bitter kale, crust on the rim. Leave it off if you want the bowl lighter. The soup stands on its own. Cannellini beans are the right size for the photo. Navy beans work if that is what you have. Do not boil the kale hard. A few minutes in the hot broth is enough.
I ladle it into a wide bowl, add the lemon wedge on the edge, and set a torn piece of bread against the rim. It feeds four as a meal and six as a starter. It thickens as it sits, so keep a splash of broth back for the next day.
Why you'll love it
- Ready in 30 minutes, one pot.
- Creamy from beans, not from cream.
- Kale stays green, not gray.
- Bowls like the photo: beans, greens, oil, lemon, bread on the side.
Anti-Inflammatory & Mediterranean Recipes
White Bean Kale Soup
- Prep10 min
- Cook20 min
- Total30 min
- Servings4 servings
- Calories290 kcal
Ingredients
- Soup
Instructions
- Heat the olive oil in a pot over medium. Add the onion and cook 4 minutes, until soft. Add the garlic for 30 seconds.
- Add the beans, broth, salt, and pepper. Bring to a simmer and cook 8 minutes.
- Scoop out 1 cup of beans and broth. Blend until smooth, then stir it back in. This is what makes the broth look creamy.
- Add the kale. Simmer 3 to 4 minutes, until just wilted and still bright.
- Taste. Add salt if the broth was unsalted. Ladle into bowls, drizzle with olive oil, grind over black pepper, and set a lemon wedge on the rim.
- Add a piece of crusty bread on the side if you want the plate in the photo.
Notes & Tips
- Blend only a cup. Blending the whole pot turns it into a puree and you lose the whole beans.
- Kale stems out. The leaves are what stay tender in 4 minutes.
- Lemon at the table, not boiled in the pot. Boiled lemon goes bitter.
- A thread of raw olive oil on top is the shine in the photo.
- Nutrition: Per serving (1/4 of the pot, no bread). Estimate.
- Nutrition: Net carbohydrates: 29g
- Nutrition: WW estimate: 4 points on the current plan (beans are the bulk; oil carries a point). A thick slice of bread adds about 3 to 5 points.
- Fridge: 4 days, covered. It thickens. Loosen with broth when you reheat.
- Freezer: up to 2 months. Thaw overnight. The kale softens more after freezing, which is fine.
- Nutrition is an estimate from cannellini beans, kale, broth, and olive oil. Bread and cheese are extra.
Variations & serving ideas
- Crusty bread, optional
- Extra olive oil and black pepper
- No kale: use spinach and add it off the heat. It wilts in 1 minute.
- Creamier: stir in 2 Tbsp Parmesan at the end. Skip it to keep the soup vegan.
- Higher protein: add a drained can of chickpeas with the beans.
- No bread: the soup is a full bowl without it.
- Smoky: add 1/2 tsp smoked paprika with the garlic.
Nutrition Facts
Per serving · makes 4 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 290 kcal |
| Total fat | 8 g |
| Sodium | 620 mg |
| Total carbohydrate | 40 g |
| Fibre | 11 g |
| Protein | 14 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
How long does it take to make White Bean Kale Soup?
About 30 minutes in total: 10 minutes of prep and 20 minutes of cooking.
What ingredients do I need for White Bean Kale Soup?
You need cannellini beans, onion, garlic, kale, lemon and vegetable broth. The recipe card lists every ingredient with exact amounts.
How many servings does this recipe make?
It makes 4 servings.
How many calories are in one serving?
According to the recipe's nutrition information, one serving has about 290 calories, 14 g protein, 40 g carbohydrates and 8 g fat.
Test your knowledge5 quick questions about this recipe
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