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Kale White Bean Soup

This delicious and creamy White Bean and Kale Soup is the perfect quick and easy meal. It is made with white beans, onions, carrots, celery, and curly kale for lots of texture and flavor. Includes plenty of tips on how to make white bean soup creamy without dairy.

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 6 servings
Calories: 282 kcal
Course: Soup
Cuisine: American

Ingredients

  • 1 tablespoon olive oil
  • 1 medium yellow onion diced
  • 2 medium carrots diced (equal to 1 cup)
  • 2 sticks celery diced (equal to 1 cup)
  • 3 cloves garlic minced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1/2 teaspoon crushed red pepper flakes
  • 4 cups vegetable broth
  • 2 14 ounce cans cannellini beans (divided), drained and rinsed
  • sea salt and ground black pepper to taste
  • 1 14 ounce can full-fat coconut milk, just the cream, liquid discarded (see notes)
  • 1 tablespoon fresh lemon juice or sub vinegar
  • 1 bunch curly kale about 4 cups chopped
  • 2 tablespoon minced flat leaf parsley leaves

Instructions

    Cup of Yum
  1. Gather all of your ingredients: Dice vegetables, mince garlic, chop kale, and mash one can of beans, while keeping the other can whole.
  2. Cook vegetables: Heat a Dutch oven or heavy-bottomed pot over medium heat. Add oil, onions, carrots, celery, minced garlic cloves, and spices. Stir frequently for 5-8 minutes, cooking until carrots and celery are slightly soft.
  3. Add remaining ingredients: Add broth, whole white beans and mashed white beans, plus salt and pepper. Bring to a simmer for 5 minutes, then stir in the coconut cream, lemon juice, kale and parsley.
  4. Continue cooking soup for another 5 minutes, until kale is wilted. 
  5. Serve immediately and enjoy with your favorite soup additions such as crusty bread.

Notes

  • COCONUT CREAM - I like to use just the coconut cream, and saving the liquid for smoothies. Make sure you do not shake the can prior to removing the cream with a large spoon. If not worried about this recipe being dairy-free, you can sub about 3/4 cup half & half.
  • STORAGE - leftover soup can be stored in an airtight container in the fridge for up to 1 week.
  • FREEZE - cool completely, then store in a freezer-safe storage container. Freeze for up to 3 months.
  • THAW - thaw frozen soup overnight in the fridge.
  • REHEAT - place the soup in a large pot on the stovetop. Reheat over medium-low heat until warmed through.

Nutrition Information

Serving 1bowl Calories 282kcal (14%) Carbohydrates 30g (10%) Protein 10g (20%) Fat 17g (26%) Saturated Fat 13g (65%) Polyunsaturated Fat 1g Monounsaturated Fat 2g Sodium 1150mg (48%) Potassium 346mg (10%) Fiber 8g (32%) Sugar 3g (6%) Vitamin A 5364IU (107%) Vitamin C 20mg (22%) Calcium 157mg (16%) Iron 6mg (33%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 282

% Daily Value*

Serving 1bowl
Calories 282kcal 14%
Carbohydrates 30g 10%
Protein 10g 20%
Fat 17g 26%
Saturated Fat 13g 65%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 2g 10%
Sodium 1150mg 48%
Potassium 346mg 7%
Fiber 8g 32%
Sugar 3g 6%
Vitamin A 5364IU 107%
Vitamin C 20mg 22%
Calcium 157mg 16%
Iron 6mg 33%

* Percent Daily Values are based on a 2,000 calorie diet.