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5.0 from 42 votes

White Bean Kale Potato Soup

A healthy heart and delicious vegan and gluten-free soup!

Prep Time
5 mins
Cook Time
5 mins
Total Time
40 mins
Servings: 8 people
Calories: 180 kcal
Course: Main Course , Soup
Cuisine: American

Ingredients

  • 1 tablespoon olive oil
  • 1 cup carrots diced
  • 1/2 cup celery diced
  • 1 cup white onion diced
  • 4 cloves garlic minced
  • 1 teaspoon sage dried
  • 1 teaspoon parsley dried
  • 1 teaspoon salt
  • 28 oz diced tomatoes canned or fresh
  • 8 cups vegetable stock
  • 2 bay leaves
  • 2 lbs poatotes
  • 14 oz White beans rinsed
  • 1 lb kale trimmed and chopped
  • 1/2 cup Parmesan Cheese to finish
  • rind of Parmesan cheese

Instructions

    Cup of Yum
  1. Saute Veggies: In a large stock pot, heat olive oil to medium. Add onion, garlic, celery, and carrots and saute for 8 minutes. Add parsley, salt, sage, and diced tomatoes, mix well, and saute for another 5 minutes.
  2. Add Stock: Add stock, bay leaves, and potatoes. Turn the heat to high and bring it all to a boil then reduce the heat to a simmer. Let simmer for 10-15 minutes, until the potatoes are fork tender.
  3. Add Kale: Turn the heat down to medium and add beans, kale, and the parmesan rind to simmer for another 7 minutes.
  4. Serve: Serve and top with shredded Parmesan cheese and enjoy!

Notes

  • Storage
  • Storage
  • Fridge: Store in an airtight container in the fridge for up to 4 days.
  • Freezer: Store in a freezer-safe container for up to 4 months. 
  • Substitutions
  • Substitutions
  • Potatoes: Use your favorite, although we suggest a potato that will keep a firmer structure for the soup, like red potatoes or Yukon gold.
  •  Diced Tomatoes: You can use canned, or just chop up some diced Roma tomatoes. About 3 1/2 cups total diced tomatoes for the 28 oz.
  • Stock: No need to keep it vegetarian? Then chicken stock will work well, too!
  • Kale: Use another hearty leafy green like spinach, although add spinach in the last 5 minutes.
  • Ensure Even Chopping 
  • Ensure Even Chopping 
  • So that everything cooks at the same rate, chop your veggies in even sizes and your potatoes in even sizes. 

Nutrition Information

Calories 180kcal (9%) Carbohydrates 27g (9%) Protein 10g (20%) Fat 5g (8%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Monounsaturated Fat 2g Cholesterol 4mg (1%) Sodium 1423mg (59%) Potassium 819mg (23%) Fiber 8g (32%) Sugar 7g (14%) Vitamin A 9104IU (182%) Vitamin C 66mg (73%) Calcium 320mg (32%) Iron 4mg (22%)

Nutrition Facts

Serving: 8people

Amount Per Serving

Calories 180

% Daily Value*

Calories 180kcal 9%
Carbohydrates 27g 9%
Protein 10g 20%
Fat 5g 8%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 2g 10%
Cholesterol 4mg 1%
Sodium 1423mg 59%
Potassium 819mg 17%
Fiber 8g 32%
Sugar 7g 14%
Vitamin A 9104IU 182%
Vitamin C 66mg 73%
Calcium 320mg 32%
Iron 4mg 22%

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