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Last Updated on December 8, 2023

Dive into a hearty bowl of kale and white bean soup and enjoy the taste while your body gets all the health benefits! White beans and kale are super nutritions, not to mention all the other vegetables and tasty broth you use to make it.

Kale and White Bean Soup

I am a soup lover! My husband enjoys cooking and does most of it at our home, but a good soup is MY territory. I can eat a hearty soup any time of the year, but especially enjoy it during the colder weather months (AKA soup season!).

This white bean kale soup is a family favorite. Although I am not able to eat it right now because I have to stay away from nightshade foods, my family asks for it. It’s a great soup to add to your diet if you are into souping.

What Makes This Kale And White Bean Soup So Good?

This hearty and nutritious kale soup recipe is the perfect choice for a healthy and satisfying meal. Packed with wholesome ingredients, this recipe offers a delightful combination of flavors.

This great soup is easy to make in a Dutch oven, slow cooker, or Instant Pot. You can use most any type of white beans, and the combination of fresh vegetables and a delicious vegetable stock make for a comforting soup full of flavor.

Is White Bean Soup with Kale Healthy?

There are some great health benefits of white beans, and you already likely know that kale is super nutritious. The ingredients used in this soup recipe are fresh and healthy, and the end result is a nutrient-packed pot of soup.

Ingredients for Kale and White Bean Soup

yellow onion
celery
carrot
garlic cloves
olive oil
cooked white beans
kale
dried rosemary
crushed red pepper flakes
ground coriander
tomato paste
vegetable broth
lemon juice
sea salt

How to Make Kale and White Bean Soup

Start by peeling and dicing the onion and carrot. Next, mince the garlic and dice the celery (including leaves if applicable).
Next, heat olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and cook, stirring regularly, until beginning to brown, 7-10 minutes.
Add the carrot and celery and cook for 3 minutes, stirring regularly, until celery is beginning to soften.
Then add the garlic, rosemary, red pepper flakes, coriander, and tomato paste. Cook for 1 minute, stirring consistently.
Reduce heat to medium-low. Add the white beans and broth. Stir to scrape everything off the bottom of the pot. Cover and simmer for 30-35 minutes, until carrot is just soft.
While soup is cooking, wash and prep the kale. Tear it off the ribs and chop into bite size pieces.
Once carrots have softened, add salt, lemon juice, and kale. Stir to submerge kale and cook for about 3 minutes until kale is tender.
Taste and adjust lemon juice and add salt as needed.

White Bean Options

One of the great things about this soup is the flexibility in choosing your white beans. Cannellini beans, great northern beans, and navy beans are all popular choices for adding to soups.

Let’s talk about how each of these beans hold up in terms of firmness, creaminess, and flavor.

Cannellini Beans

Cannellini beans have a firm texture that holds up well in soups. They maintain their shape and provide a satisfying bite. When cooked, they become creamy but still retain some of their firmness. Cannellini beans have a mild taste that blends well with other ingredients in the soup.

Great Northern Beans

Great Northern beans are similar to cannellini beans in terms of their firmness and creaminess when cooked in soup. They also hold their shape well and provide a nice texture to the dish.

These beans tend to be slightly smaller than cannellini beans but have a similar creamy consistency when cooked. Great northern beans have a mild taste with a slightly nutty undertone.

Navy Beans

Navy beans are known for their delicate texture and ability to absorb flavors from the soup they are cooked in. They are softer compared to cannellini and great northern beans but still hold their shape reasonably well.

When cooked, navy beans become very creamy, making them perfect for thickening soups or creating a velvety base. Their flavor is mild with a slight sweetness that complements various soup ingredients.

Dried Beans or Canned Beans?

You can use either dried white beans or canned beans to make this white bean soup recipe. If you used dried beans, you must soak them overnight and pre-cook them separately so they are ready for your soup. This will help to remove lectins and make them easier to digest.

Ensure that you thoroughly drain and rinse canned beans to reduce the sodium content if you use canned beans.

Types of Kale to Use

Lacinato Kale: Also known as dinosaur or Tuscan kale, Lacinto kale is a popular choice for soup due to its hearty texture and earthy flavor. It holds up well when cooked and adds a rich depth to the soup.
Curly Kale: Curly kale has a slightly more bitter taste compared to Lacinato kale. However, it adds a nice texture and vibrant green color to soups. It can be a great option if you prefer a slightly more robust flavor in your soup.

When selecting kale for soup, look for fresh leaves that are firm and bright in color. Avoid wilted or discolored leaves as they may not have the same flavor or texture.

Recipe Tips

Fresh Squeesed Lemon Juice: The citrusy tang adds brightness and balances out the rich flavors of the soup.
Thicken to Make Creamy: Blend some of the beans using an immersion blender before adding kale. Alternatively, you can thicken with a little arrowroot flour.

Soup Variations

If you’re looking for variations on this recipe, here are some add-in options to consider.

diced white sweet potatoes (adds a touch of sweetness and starchiness to the soup).
butternut squash
additional leafy green vegetables like spinach or Swiss chard
smoked paprika
cauliflower
top with dehydrated jalapenos to add some spice
diced tomatoes
add a splash of white wine after your vegetables have cooked for a few minutes
add a dash of black pepper
top with chili flakes
garnish with fresh parsley

You could also experiment with different herbs such as thyme or oregano to customize the flavor profile to your liking.

Non Vegan Soup Add-ins:

Italian sausage
Pancetta
Bacon
Use chicken stock or chicken broth instead of vegetable stock.
Sprinkle with Parmesan cheese

Serving Suggestions

This hearty white bean soup goes great with a chunk of grain free bread. Additionally, a side salad with an Italian-style vinaigrette can be a great starter for this soup.

How to Store Leftovers

To store leftovers of white bean and kale soup, follow these steps:

Let the soup cool down: Allow the soup to cool at room temperature for about 1 hour before storing it.
Choose appropriate storage containers: Transfer the soup into airtight containers or resealable freezer bags. Ensure that the containers are suitable for freezing if you want to freeze it.
Label and date the containers: Clearly label each container with the name of the soup and the date it was prepared. This will help you keep track of its freshness.
Refrigerator storage: If you plan to consume the leftover soup within 3-4 days, store it in the refrigerator. Make sure to place it on a shelf where it won’t be exposed to other strong-smelling foods.

Freezing White Bean and Kale Soup

If you want to extend the storage time, you can freeze white bean and kale soup. It is best to divide the soup into individual portions, allowing for easier thawing later on. When properly stored in an airtight container or freezer bag, this soup can last in the freezer for up to 3 months without significant loss of quality.

Thawing and Reheating:

Refrigerator thawing: To thaw frozen soup, transfer a portion from the freezer to the refrigerator overnight. Once thawed, reheat it on the stove or in a microwave until piping hot before serving.
Direct reheating from frozen: Alternatively, if you need to heat up frozen soup directly, place it in a saucepan over low heat and gradually warm it up while stirring occasionally.

Can this be made in the Instant Pot?

To prepare this soup using a pressure cooker, follow these simple steps.

First, gather all the ingredients, excluding kale.
Saute the onion, celery, and carrot until stightly tender. Add the minced garlic and stir constantly for about a minute.
Add all the other ingredients into your pressure cooker, minus the kale.
Next, set the cooking time to approximately 10 minutes (remember, your beans are already cooked!)
Once the cooking is complete, allow the pressure to release naturally for an additional 10 minutes. This will ensure that the flavors are well-infused and the dish is perfectly cooked.
Stir in the kale and cover the Instant Pot to allow it to wilt. Check it in about 5 minutes and give it a good stir, taste, and add additional salt if necesary.

Can this be made in the Crock Pot?

Using the crockpot is a great way to fill your home with the amazing smell of delicious soup!

To slow cook the white bean and kale soup, simply add all the ingredients, minus the kale, to the crockpot and cook on low for 7 to 8 hours or high for 3 to 4 hours. When you have about 30 minutes left of cook time, add the kale and give it a good stir to allow it to wilt.

Kale and White Bean Soup (Vegan, Gluten-free)

Print Recipe

Author: My BIG FAT Grain Free Life
Prep Time: 10
Cook Time: 44
Total Time: 54 minutes

Instructions

Start by peeling and dicing the onion and carrot. Next, mince the garlic and dice the celery (including leaves if applicable).
Next, heat olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and cook, stirring regularly, until beginning to brown, 7-10 minutes.
Add the carrot and celery and cook for 3 minutes, stirring regularly, until celery is beginning to soften.
Then add the garlic, rosemary, red pepper flakes, coriander, and tomato paste. Cook for 1 minute, stirring consistently.
Reduce heat to medium-low. Add the white beans and broth. Stir to scrape everything off the bottom of the pot. Cover and simmer for 30-35 minutes, until carrot is just soft.
While soup is cooking, wash and prep the kale. Tear it off the ribs and chop into bite size pieces.
Once carrots have softened, add salt, lemon juice, and kale. Stir to submerge kale and cook for about 3 minutes until kale is tender.
Taste and adjust lemon juice and add salt as needed.

Delicious Kale and White Bean Soup (Vegan, Gluten-free)

Kale and White Bean Soup