White Bean Soup with Kale

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.

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

1. 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.
2. 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.

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3. 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.
4. Add kale. Stir in kale until wilted, about 1 minute.
5. Season. Season the soup with salt and pepper to taste. Serve warm with a squeeze of lemon juice, if desired.

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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:

• Brioche Bread
• Sourdough Bread
• Ciabatta Bread
• Homemade Biscuits
• Roasted Broccoli Grilled Sandwich
• Tuna Melt Grilled Sandwich
• Garden Salad
• Tomato Cucumber Avocado Salad
• Caesar Salad

Recipe FAQs

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