White Bean Soup | FoodByMaria Recipes

Vegan Comfort Food

Creamy White Bean Soup with Kale

Prep

15 minutes

Cook

35 minutes

Yield

4

I love beans! Seriously though. They are so dang versatile, filling, good for you. The list goes on and on. In this creamy white bean soup with kale, the white beans add the perfect texture and hardiness to a delicious fall soup recipe that you’ll want to add to your go-to soup recipes. 

White bean soup in a white bowl

White bean soup in a white bowl

Why you’ll love this white bean soup: 

  • Protein-Packed: The beans add so much delicious protein to fill you right up 
  • Healthy: The beans, the kale, the other veggies, this soup is loaded with nutritious ingredients 
  • Quick: It takes only 15 minutes to prep this soup

Ingredients: 

Here are the ingredients you need for this white bean soup:

Ingredients for white bean soup on a counter

Ingredient Notes:

White Beans: White beans have a high nutrient density and combined with their high fiber and protein content, these beans add a lot of tasty benefits to your diet.

Fresh Herbs: Opt for fresh herbs in this recipe for the best flavor. I used rosemary and thyme. You could try to sub other herbs as well but note you’ll have a different flavor. Rosemary and thyme are great for fall flavors!

Kale: Kale contains fiber, antioxidants, calcium, iron, and vitamin C and K. It’s so good for you and is a definite superfood. What I love about kale is that it is also super versatile. You can eat it raw, as chips, in smoothies, in soup, etc. etc. 

How do you make white bean soup? 

Hands chopping up celery on board

Veggies in a soup pot for creamy bean soup

1. Heat a large pot on medium.  To the pot add olive oil, onions, carrot, and celery. Cook for 5-7 minutes until translucent and fragrant.  To the pot, add the garlic, seasoning, fresh herbs, spices, and bay leaf. Stir till combined and coated.

Ingredients for creamy white bean soup in a pot

2. To the pot, add the beans. Brown for 5 minutes.

3. Add the vegetable stock and increase heat to high.  Bring to a boil and simmer for 15 minutes.

4. Before serving, add the kale and lemon juice. Cook till the kale is tender!

Blender with soup

Blended soup being poured into a pot

5. Transfer half the soup to a high-speed blender and blend till smooth. Return the blended soup into the pot and stir till combined.

6. Garnish with fresh chopped parsley and olive oil.

Expert Tips & FAQ: 

Storage: This will last in the fridge in a tightly sealed container for up to 1 week. This soup is also freezer-friendly in a tightly sealed container for up to 2 months. Always let the soup cool completely before sealing and adding it to the fridge.

Substituting Kale: You can sub out the kale for spinach in this recipe or leave out the greenery completely if you don’t have either. 

Can I substitute white beans? You can use navy beans, kidney beans, or chickpeas, however, I find white beans to be the best texture and taste for this recipe.

What are white beans? White beans are also known as cannellini beans if you’re having issues finding them in the grocery store!

White bean soup being scooped into white bowls

Other soup recipes you’ll love: 

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Creamy White Bean Soup with Kale

  • Author: Maria Koutsogiannis
  • Prep Time: 15 minutes
  • Cook Time: 35 minutes
  • Total Time: 50 minutes
  • Yield: 4 1x
  • Category: Vegan Meals
  • Cuisine: Mediterranean Inspired
  • Diet: Vegan

Description

Creamy white bean soup with kale is the perfect recipe for fall. It’s protein-packed and healthy. The perfect recipe for fall!


Ingredients

Scale

1 tbsp olive oil

1 large yellow onion, diced

3 medium-sized carrots, diced

3 ribs of celery, diced

3 garlic cloves, diced

1 tsp sea salt

1/2 tsp black pepper

1/41/2 tsp red chili flakes

2 tbsp. fresh rosemary, finely chopped

1 tbsp. fresh thyme, finely chopped

3 bay leafs

34 cups white bean of choice, strained and rinsed

900mL vegetable stock

1 large head of black or curly kale, washed and finely chopped

Juice of half of a lemon

garnish with fresh parsley and olive oil, optional


Instructions

Heat a large pot on medium.  To the pot add olive oil, onions, carrot, and celery. Cook for 5-7 minutes until translucent and fragrant.  To the pot, add the garlic, seasoning, fresh herbs, spices, and bay leaf. Stir till combined and coated.

To the pot, add the beans.  Brown for 5 minutes.

Add the vegetable stock and increase heat to high.  Bring to a boil and simmer for 15 minutes.

Before serving, add the kale and lemon juice.  Cook till the kale is tender!

Transfer half the soup to a high-speed blender and blend till smooth.  Return the blended soup into the pot and stir till combined.

Garnish with fresh chopped parsley and olive oil.

Notes

This will last in the fridge in a tightly sealed container for up to 1 week.

This soup is freezer-friendly in a tightly sealed container for up to 2 months.

Always let the soup cool completely before sealing and adding it to the fridge.


Nutrition

  • Serving Size: 4
  • Calories: 258
  • Sugar: 9.1g
  • Sodium: 1261.3mg
  • Fat: 5.7g
  • Saturated Fat: 0.7g
  • Unsaturated Fat: 0.6g
  • Trans Fat: 0g
  • Carbohydrates: 43.6g
  • Fiber: 12g
  • Protein: 11g
  • Cholesterol: 0mg

Keywords: kale, creamy, easy, recipe

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