Enhance your culinary repertoire with this hearty and nutritious kale white bean soup. This dairy-free recipe combines tender cannellini beans and vibrant kale to create a creamy, satisfying dish that’s both high in protein and fiber.
Vegan | Vegetarian | Dairy-Free
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Health Benefits of Kale and White Beans
Kale is renowned for its impressive nutrient profile, offering ample amounts of vitamins A, C, and K, along with essential minerals like calcium and potassium. Its high antioxidant content supports overall health and well-being.
White beans, such as cannellini or navy beans, complement kale by providing a rich source of plant-based protein, fiber, and important nutrients like folate and magnesium. Together, they form a powerhouse duo that promotes heart health and supports digestion.
I love kale because it’s healthy and loaded with fiber. It also is filled with all sorts of vitamins and minerals, like vitamins A, K, and C. It’s a super food for sure.
When you add a healthy vegetable like kale to white beans or canellinni beans, which are packed with protein, you have a super healthy soup. The best thing about this kale and white bean soup? It doesn’t taste as healthy as it is.
Check out some of our other white bean soup recipes:
Healthier Broccoli Cheddar Soup With White Beans
Creamy Cauliflower And White Bean Soup
Instant Pot Creamy Chicken Noodle Soup With White Beans
Ingredients For White Bean Soup With Kale
The base for this white bean soup is similar to many of our soup recipes. Olive oil, along with garlic, shallots, and diced celery. If you don’t have a shallot, then use a 1/2 of a small yellow onion as a replacement.
This soup is particularly green, which means it has loads of healthy vegetables in it. I like to add a couple of leeks along with fresh parsley to continue the green vegetable theme. All of these greens will be blended into a creamy soup in the end, so that the only green that you can see in the soup will be the kale. All of these vegetables are cooked in vegetable broth.
The soup is seasoned with ground coriander and ground cumin, my secret ingredient in almost all of my soups and stews.
Then, the main ingredients. Two cans of white beans, that are drained and rinsed. And a good amount of kale. I used curly kale for this particular recipe, but any kind of local kale works well.
Ingredients
- 2 tablespoons extra-virgin olive oil
- 2 cloves garlic, minced
- 1 shallot (or ½ small yellow onion), diced
- 2 celery stalks, diced
- 2 leeks, cleaned and sliced
- ¼ cup fresh parsley, chopped
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 4 cups vegetable broth
- 2 (15-ounce) cans white beans (cannellini or navy), drained and rinsed
- 4 cups chopped kale leaves, stems removed
- Salt and freshly ground black pepper, to taste
How To Make This Kale And White Bean Soup Recipe
Add two tablespoons of olive oil to a large dutch oven over medium-high heat. Add the garlic, shallots, celery, leaks, and parsley. Sprinkle the vegetables with salt to bring out the flavors of the vegetables. Saute the vegetables for about 5-7 minutes or until the leeks are soft.
Add two cups of vegetable broth, ground coriander, and ground cumin. Reduce the heat and simmer for about 10 minutes. Add one can of drained and rinsed white beans to the dutch oven. Stir the beans in and then remove the dutch oven from the heat.
Finishing The Kale Soup With An Immersion Blender
Use an immersion blender to cream the soup and white beans until the large chunks are gone.
Place the dutch oven back on the stovetop over medium-high heat. If the soup is a little thick, which it often is, add warm water or vegetable broth, a cup at a time until it reaches the right thickness for you.
Add the kale and fold into the soup until it wilts, about 10 minutes. Once the kale is cooked, add the second can of white beans. Heat the soup until the white beans are warmed, about 5 minutes.
Kale And White Bean Soup
This vegan kale and white bean soup uses cannellini beans to make a super creamy, and healthy, soup without any dairy products. It’s loaded with protein and high in fiber.
Ingredients
- 2 tablespoons olive oil
- 3-4 cloves of garlic, minced or pressed
- 2 shallots, diced
- 1 celery stalk, diced
- 2 leeks, diced
- 2 tablespoons fresh parsley, chopped
- ½ teaspoon salt
- 4 cups vegetable broth
- ½ teaspoon ground coriander
- 1 teaspoon ground cumin
- 2 15 ounce cans of white beans, drained and rinsed
- 200 grams kale, chopped
Instructions
- Add two tablespoons of olive oil to a large dutch oven over medium-high heat.
- Add the garlic shallots, celery, leaks, and parsley. Sprinkle with salt. Saute the vegetables for 5-7 minutes or until the leeks are soft.
- Add two cups of the vegetable broth, ground coriander, and ground cumin. Reduce the heat and simmer for about 10 minutes.
- Add one can of white beans to the dutch oven. Remove from the heat.
- Use an immersion blender to cream the soup and white beans until the large chunks are gone.
- Place the dutch oven back on the stovetop over medium-high heat. Add the kale and fold into the soup until it wilts, about 10 minutes.
- Once the kale is cooked, add the second can of white beans. Heat the soup until the white beans are warmed, about 5 minutes.
Notes
If you are unfamiliar with how to use an immersion blender to make a soup creamy, see the notes and instructions above.
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Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 426Total Fat 8gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 6gCholesterol 0mgSodium 1609mgCarbohydrates 69gFiber 17gSugar 6gProtein 23g
This nutritional data is provided by a third-party source and should not be relied on if you are on a strict diet.
Serving Suggestions
This kale white bean soup pairs wonderfully with crusty whole-grain bread or a side salad for a complete meal. For added zest, consider a squeeze of fresh lemon juice before serving. This soup also stores well, making it an excellent option for meal prep and enjoying leftovers throughout the week.
Embrace the wholesome goodness of this creamy, dairy-free soup that not only delights the palate but also nourishes the body.
