White Bean Soup with Kale

Name: White Bean Soup with Kale
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: Mediterranean
Ingredients: 2 tablespoons vegetable oil; 1 medium onion, diced; 2 cloves garlic, minced; 2 medium carrots, diced; 2 stalks celery, diced; 1/2 teaspoon Italian seasoning; 1/2 teaspoon chili powder; 2 (15-ounce) can white cannellini beans, drained and rinsed; 3 1/2 cups chicken broth (or vegetable broth); 2 cups fresh kale, chopped; salt and pepper (to taste); lemon juice (optional, for serving)

2K Shares

Pin2K

Yum1

White Bean Soup with Kale is a healthy one-pot dish that is super flavorful and easy to make! Enjoy tender, protein-packed white beans and vitamin-rich kale in a creamy, perfectly spiced broth in just 30 minutes using simple, good-for-you ingredients.

White Bean Soup with Kale is a hearty and nourishing one-pot meal that is flavorful and easy. Make this healthy soup in 30 minutes using simple ingredients. | aheadofthyme.com

If you are looking for a comforting fall recipe brimming with beautiful flavors and hearty goodness, then this Mediterranean white bean and kale soup ticks all the right boxes! Made with select veggies and spices to create a nutritious soup with just the right amount of warmth and zing that will have even the pickiest eater beg for more. Serve it with slices of Homemade Sourdough Bread or Ciabatta Rolls to mop up all the creamy goodness until the last drop!

Why You’ll love this White Bean Soup with Kale

It is a nutrition powerhouse! White beans are one of the best sources of plant protein and are also rich in fiber and antioxidants. While kale is known to be one of the most nutrient-dense cruciferous vegetables out there. It is rich in vitamins A, K, and C, as well as minerals like calcium and magnesium. You’ll get all these in your system in a form of a delicious soup!
It is a dairy-free, gluten-free, and low-calorie dish. This recipe does not need dairy to be creamy! We mashed half of the bean mixture to give the Mediterranean white bean soup a rich and thick texture. This also makes the dish a good low-calorie option for those looking to maintain a healthy weight. It's vegetarian too if you choose to make it with vegetable broth.
An easy and simple comfort food. You only need one pot, a few wholesome ingredients, and 30 minutes to get this yummy white bean soup with kale on the table. All you have to do is to sauté, season, boil, and mash! We even used canned white beans to reduce the cooking time. It is perfect for hectic weeknights — quick yet filling!
The perfect addition to your meal prep rotation. You can easily make it ahead of time and store portions in the fridge ready for reheating when you need them! This is also a freezer-friendly dish, so you can make a huge batch to last for months!
It is also versatile! This recipe can be modified to fit your preferences. Feel free to add other veggies, spices, and herbs to your liking.

Ingredient Notes

To make this delicious Mediterranean White Bean Soup with Kale, you will need the following ingredients (full measurements in recipe card below):

vegetable oil - you can also use other neutral-tasting oils like avocado, canola, sunflower, or coconut oil.
veggies - onion, carrots, and celery make the savory base of the soup! This trio of aromatics is a common starter when cooking Western soups and stews.
garlic - we recommend freshly minced garlic for the best flavor, but for convenience, free free to substitute the 2 cloves with 2 teaspoons of pre-minced garlic.
Italian seasoning - usually a mix of dried basil, rosemary, oregano, thyme, sage, and marjoram. You can also use the herbs and spices separately if you prefer.
chili powder - adds a pinch of heat that makes the soup even more appetizing! You can use paprika powder or rep pepper flakes as alternatives.
white cannellini beans - canned, drained, and rinsed before use. They have a slight nutty taste and turn soft and creamy when cooked. If you do not have this, you can also use Great Northern Beans or Navy Beans.
chicken broth - gives the soup more layers of flavor that you won’t get with just water. You can also use vegetable stock as a lighter option, or try our homemade, collagen-rich Bone Broth if you prefer.
kale - use any variety of kale that you want. A great option is Lacinato kale because they are the most nutritious and have tender leaves. Or you can use the common curly kale found in the market.
salt and pepper (to taste)

You will also need measuring cups and spoons, and a large cooking pot (we used our 5.5 quart Dutch oven).

How to Cook the Best White Bean Soup with Kale

Sauté veggies. Heat oil in a large pot over medium-high until sizzling hot, about 1-2 minutes. Add onion, garlic, carrots and celery. Stir well and cook until tender, about 5 minutes. Stir in Italian seasoning and chili powder until well combined.
Add beans and simmer. Add white beans and chicken broth. Bring it to a boil and simmer over medium heat for 15 minutes, stirring occasionally.

Puree. Turn off the heat. Use a handheld immersion blender to mash half the bean mixture. This makes the soup thicker and creamier. You can also add half of the soup mixture into a blender and blend until smooth, about 1 minute.
Add kale. Stir in kale until wilted, about 1 minute.
Season. Season the soup with salt and pepper to taste. Serve warm with a squeeze of lemon juice, if desired.

Recipe Variations

As good as this recipe is as it is, you can make some modifications and make it your own! Here are some add-ons and variation ideas that you can try:

Add more veggies. If you want to make this dish heartier and more filling, potatoes are the way to go. You can use Yukon gold or russet for this recipe (along with a bit more broth). Aside from that, you can also add spinach, leeks, mushrooms, or bell peppers.
Lemon juice. A squeeze of lemon juice will instantly brighten the soup and give it a zesty freshness.
Grated cheese. Sprinkle Parmesan cheese on top before serving for a more savory and cheesy finish.
Make it meaty. Though beans are rich in proteins, you can still bump it up by adding meat like bacon, sausage, or chicken strips.

How to Serve White Bean Soup with Kale

Serve this Mediterranean soup steaming hot on a frosty day to warm your bellies right up! It is perfect with crusty bread, soft rolls, biscuits, sandwiches, or fresh salad on the side. Try some of our favorites:

Recipe Tips and Tricks

Make it chunky! If you like an even chunkier version of this soup, you can skip the blending part and use a spatula to break the beans down instead. Or just blend on low until you are satisfied with the consistency.
Get the perfect consistency. If your soup becomes too thick, add more broth or water to give it a silkier texture. If you accidentally added too much broth and made it watery, keep simmering to allow the excess water to evaporate, or add a splash of cornstarch slurry to thicken it.
Make it kid-friendly. The chili powder adds a very subtle flavor, but leave it out to let the kids and picky eaters enjoy this recipe.

Recipe FAQs

Can I make this recipe vegan?

Absolutely! Just use vegetable broth instead of chicken broth to make it 100% plant-based.

I have dried white beans, can I use these instead?

Yes, if that is what you have. You will need ¾ cup of dried beans instead. Make sure to soak them in water overnight (at least 8 hours) before using them. Then, drain the beans and add to a pot of boiling water and cook until they are tender, about 25-45 minutes.

Do I need to massage the kale leaves in oil before cooking them?

This is only applicable if you are eating it raw, so no, you do not have to. They will soften and wilt when added to the hot soup.

Can I use kale stems?

We prefer not to because they are fibrous and tough and usually require longer cook time to become edible.

Storing and Freezing Instructions

How to Store

Transfer leftover cannellini bean soup to an airtight container and store in the refrigerator for 4-5 days.

How to Freeze

Once cooled to room temperature, transfer the leftover bean soup to a freezer-safe container or freezer bag and freeze for up to 3 months. I recommend portioning them out before freezing to easily reheat the exact amount you want. Allow the soup to thaw overnight in the fridge before reheating.

How to Reheat

Reheat in a medium saucepan on the stovetop over medium-low heat until warmed through. Add a splash of water if the soup has thickened too much when stored. You can also reheat this soup in the microwave in a microwave-safe container. Cover with a microwave-safe lid leaving a slight gap (vent). Heat in 30-60 second increments until warmed through.

More Soup Recipes

Did you make this recipe? I would greatly appreciate a comment and rating below, letting me know what you thought of the recipe. You can also snap a picture and tag me on Instagram @aheadofthyme or share it on the Pinterest pin so that I can follow along.

Don't forget to sign up for my email newsletter so that you don't miss any recipes. You can also follow along on Instagram, Pinterest, and Facebook for more recipe updates.