Hearty White Bean and Kale Soup
Hearty White Bean and Kale Soup is everything you want in a cozy, nourishing meal. It’s the ultimate healthy comfort food packed with creamy cannellini beans, tender kale, and creamy Yukon gold potatoes.
I love healthy soups like this because they’re nutritious, filling, and full of rich flavor.
Hearty White Bean and Kale Soup is a Whole Foods Soup Bar copycat—I wrote it after having the white bean and kale soup at Whole Foods, and it’s been a hit ever since.
It’s perfect during the cooler seasons or whenever you need a comforting bowl of goodness.
Ingredients & Health Benefits
- Extra Virgin Olive Oil: Rich in antioxidants and healthy fats, olive oil supports heart health and adds a smooth, delicious flavor.
- Cannellini Beans (or other white beans): A great plant-based protein source, white beans provide fiber and essential nutrients to keep you full and energized. I often use canned beans here (drain and rinse them for easier digestion) but you can also pressure cook or soak and cook the beans from scratch beforehand if you prefer.
- Kale Leaves: Loaded with vitamins A, C, and K, kale is an antioxidant powerhouse that supports immune health and healthy skin. I like to use the lacinato (dinosaur) kale, but any kale works.
- Vegetable Stock (or Chicken Stock): Low in calories but rich in flavor, vegetable stock provides a hearty base and is a source of minerals and hydration.
- Yellow Onion: Adds natural sweetness and contains antioxidants that support heart and immune health.
- Celery (including the leafy greens if you have them): Low in calories and high in fiber, celery adds a nice crunch while supporting digestion and hydration.
- Carrot: Naturally sweet and rich in beta-carotene, carrots support eye health and add color to the soup.
- Fresh Garlic: Known for its immune-boosting properties, garlic adds a depth of flavor and natural health benefits. Always use fresh garlic cloves, never the jarred stuff.
- Yukon Gold Potatoes: Creamy and satisfying, these potatoes are a good source of potassium and vitamin C.
- Grape Tomatoes (optional, but I almost always use them): Add a burst of sweetness and extra vitamin C for immune support.
- Bay Leaf: Bay leaf is a staple is many soup recipes for that decidedly “soup flavor!” It adds subtle earthy notes and aids in digestion.
- Fresh Rosemary: Adds aromatic flavor and is known for its anti-inflammatory and cognitive-boosting benefits.
- Dried Oregano: Adds a warm, herby flavor and is packed with antioxidants that support overall wellness.
- Red Wine Vinegar: Enhances the soup’s flavor and supports healthy digestion. Acid helps round out the flavor of any hearty soup; fresh lemon juice is also a nice substitution here.
- Crushed Red Pepper Flakes: Adds a hint of heat and can boost metabolism. Leave it out if you’re super sensitive to spicy food.
- Sea Salt & Freshly Ground Black Pepper: Can’t forget the S&P! Salt adds essential minerals and enhances the natural flavors in the soup. Pepper adds depth and mild heat, and has antioxidant properties.
This combination of ingredients creates a balanced, nutritious soup that’s satisfying and flavorful!
Kale & White Bean Soup Instructions
Get full details in the prinable recipe card below.
- Heat olive oil in a large soup pot over medium heat. Add onions, celery, carrots, and a pinch of salt; sauté until softened.
- Stir in garlic, rosemary, oregano, bay leaf, and red pepper flakes; cook until fragrant.
- Add vegetable broth, water, beans, potatoes, and salt; bring to a boil. Reduce to simmer and cook until potatoes are tender.
- Remove bay leaf, puree about a third of the soup for creaminess, and return it to the pot.
- Stir in kale, vinegar, and tomatoes (if using); simmer on low. Taste and adjust seasonings as needed.
Tips & Variations
- Add Protein: For a heartier option, add cooked sausage or shredded chicken to the soup. It pairs well with the flavors and boosts the protein content.
- Spice It Up: Add more red pepper flakes or a pinch of cayenne if you prefer a spicier soup.
- Make it Creamy: For extra creaminess, stir in a splash of coconut milk or a few tablespoons of heavy cream right before serving.
- Add More Veggies: Feel free to add extra veggies like chopped zucchini, bell pepper, or even a handful of spinach along with the kale. A few sprigs of thyme is also a wonderful addition to this soup if you have any.
- Swap for dried spices: This recipe calls for 2 teaspoons fresh chopped rosemary; you can substitue 1 teaspoon dried rosemary or dried Italian seasoning (use what you have on hand!).
- Swap the Beans: Cannellini beans are classic, but you can use great northern beans, navy beans, or even chickpeas for a different texture.
- Swap the Greens: Chard, spinach or any other dark leafy greens you have can be subsituted for the kale.
- Garnish it Right: Sprinkle with grated real Parmesan cheese, fresh herbs, or a drizzle of olive oil when serving for an added layer of flavor.
- Tip: I like to use this immersion blender for blending soups—it’s a wonderful tool to add to any kitchen. You can also blend the soup in a blender; if you use a blender or food processor, always work in batches as hot liquid expands when blending.
Storage
Fridge: Store your White Bean and Kale Soup in an airtight container in the fridge for up to 4 days. The flavors will continue to meld, making it even tastier the next day. Reheat gently on the stovetop or in the microwave, adding a splash of water or broth if it thickens.
Freezer: This soup freezes well! Let it cool completely, then transfer to a freezer-safe container, leaving about an inch at the top for expansion. Freeze for up to 3 months. When ready to eat, thaw in the fridge overnight, then reheat on the stove over low heat, stirring occasionally.
Meal Prep: Make a huge batch for meal prep and portion it out into glass containers to freeze and take to work for lunch or for a home-cooked family meal after a long day. It’s also a great way to add more greens to your eating plan, too.
Enjoy!
Description
White Bean and Kale Soup is a cozy, nourishing meal packed with creamy cannellini beans, tender kale, and Yukon gold potatoes. This healthy, Whole Foods Soup Bar-inspired soup recipe is perfect for the cooler months and easy to make for a comforting, satisfying dish.
- 2 tablespoons extra virgin olive oil
- 2 (15-ounce) cans Cannellini beans, drained and rinsed well (or other white beans)
- 6–8 large kale leaves, ribs removed, leaves torn into 2-inch pieces
- 1 medium yellow onion, finely chopped
- 2 large celery stocks + leafy greens, finely chopped
- 1 large carrot, grated or finely chopped
- 2–3 cloves garlic, pressed or grated
- 2 teaspoons finely chopped fresh rosemary
- 1 teaspoon dried oregano
- 1 bay leaf
- 4 small Yukon gold potatoes (about 1/2 pound), washed, skin on, chopped into 1/2 inch cubes
- 4 cups (1 quart) vegetable stock or chicken stock, store-bought or homemade
- 2 cups filtered water (or additional vegetable stock)
- 1 tablespoon red wine vinegar (or fresh lemon juice, or white vinegar)
- Sea salt, to taste (about 2 teaspoons if stock contains salt, more if stock is unsalted or low-sodium)
- 1/4 teaspoon freshly ground black pepper
- Optional: 1/2 pint grape tomatoes, halved
- Optional: 1/4 teaspoon crushed red pepper flakes (omit if you prefer no heat)
- Heat olive oil in a large soup pot over medium heat. Add the onions, celery, carrots and 1/2 teaspoon salt and saute until the onions are soft and translucent, 6-7 minutes.
- Add the garlic, rosemary, oregano, bay leaf and crushed red pepper flakes (if using); saute another 1-2 minutes until very fragrant.
- Add the beans, potatoes, stock, water, 2 teaspoons salt, and bring to a boil, then reduce to a simmer. Simmer for 15-20 minutes or until the potatoes are fork-tender.
- Turn off the heat. Remove the bay leaf and puree about 1/3 of the soup with an immersion blender (or regular blender); try to blend about 1/3 of the beans to give the soup a creamy texture.
- Turn the heat back on to low. Add the kale, vinegar, and tomatoes (if using). Let simmer on low for at least 20 minutes, up to 60 minutes, then serve.
Notes
This soup can be stored in the refrigerator in an airtight glass container for up to 3 days. It also freezes well.