White Bean and Kale Soup

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Jump-start your healthful eating habits with my easy White Bean and Kale Soup. It only takes 4 ingredients and 30 minutes. Naturally vegan and gluten free.

Jump-start your healthful eating habits with my easy White Bean and Kale Soup. It only takes 4 ingredients and 30 minutes. Naturally vegan and gluten free.

My son recently turned 4, so I’ve been baking overtime recently.

I made treats for preschool, treats for his birthday party, and a cake for his Birthday Weekend.

Just like Christmas, Calvin prefers the wrapping to the actual presents, metaphorically speaking (and please apply this metaphor to birthday desserts). He really just wants some pretzels and a juice box for his Birthday Dinner.

Jump-start your healthful eating habits with my easy White Bean and Kale Soup. It only takes 4 ingredients and 30 minutes. Naturally vegan and gluten free.

And even though I don’t have a massive sweet tooth, it seems I made all my own favorite sweets for his various birthday occasions (go figure).

Which brings me to this glorious White Bean and Kale Soup: A promise for a better tomorrow.

Jump-start your healthful eating habits with my easy White Bean and Kale Soup. It only takes 4 ingredients and 30 minutes. Naturally vegan and gluten free.

Even when you’re not celebrating a birthday, life gets busy (and over sugary/salty). I like to have just a couple of fast recipes I can fall back on, preferably ones with minimal fresh ingredients. These Turkey Tacos come to mind. So does this White Bean and Kale Soup.

In under a half hour, you can enjoy a warm, filling, healthful bowl of white cannellini beans and fresh green kale.  It’s easy to make and your stomach will thank you for it.

Jump-start your healthful eating habits with my easy White Bean and Kale Soup. It only takes 4 ingredients and 30 minutes. Naturally vegan and gluten free.

I mashed one can of beans to help thicken the soup, but I leave the second can whole  so I can actually see and enjoy the beans.  One of my favorite chefs, Ina Garten, always says that food should look like it’s ingredients.  This soup is really a testament to that ideal.

Jump-start your healthful eating habits with my easy White Bean and Kale Soup. It only takes 4 ingredients and 30 minutes. Naturally vegan and gluten free.

White Bean and Kale Soup

Yield: 4 servings

Prep Time: 5 min

Cook Time: 25 min

Total Time: 30 min

Jump-start your healthful eating habits with my easy White Bean and Kale Soup. It only takes 4 ingredients and 30 minutes. Naturally vegan and gluten free.

Ingredients:

  • 2 tablespoons olive oil
  • 1 small onion, chopped
  • 2 (15 ounce) cans cannellini beans, drained and rinsed
  • 4 cups vegetable broth (see notes)
  • 2 cups water
  • 2 cups kale, stems removed and torn into 1” pieces
  • Salt and freshly ground black pepper

Directions:

  1. Heat the oil in a 3 quart saucepan over medium-high heat until shimmering. Add onion and cook until softened, about 5 minutes.
  2. Meanwhile, mash one can of beans in a small bowl. Add mashed beans, broth, and water to saucepan. Bring to a boil.
  3. Stir in remaining beans (left whole), kale, 1 tsp. salt, and ¼ tsp. pepper. Reduce heat, partially cover, and simmer about 20 minutes, until kale is tender.
  4. Season to taste with additional salt and pepper and serve.
Notes:
  1. Chicken broth may be substituted for the vegetable broth.

20 comments

  1. i often make this. it’s so healthy. i am having some kale soup tonight. i think it’s a necessity in between holiday cookies!

    • I completely agree with you. Even as I sit here and eat a chocolate bar, my gut is telling me to eat some beans and kale. It’s a bowl of all good stuffing, none of the bad. Sometimes I just need a little dietary recovery.

  2. I love making soups in the winter, especially because they are so easy and so comforting. I also love that I can get a bunch of veggies and protein in a healthy meal! It’s a win all around!

    Luci’s Morsels – fashion. food. frivolity.

    • Well said, Luci! I like this soup because it has beans but it’s not overly beany, either. And I’m always looking for more ways to eat kale. :)

  3. What a lovely, wholesome dish, perfect for fall!

  4. I was wondering if you could substitute spinach for the kale? If it would cook the same?

    • Hi Tiffany, I’m sure you could substitute spinach for the kale. I think it would probably cook a lot faster though, possibly in as little as 5 minutes. I haven’t tested it, but that’s what comes to mind when I think about it. So I’d definitely go for it, but just plan on it being done faster!

  5. Your “See what we’re sharing” banner is blocking much of the recipes.  After following you on Pinterest, I still cannot get rid of it.  You should have some way to turn it off if you are ot interested.

    • Hey there, I’m so sorry about that! Could you please tell me more about this? Is it an ad? What is it a box for following me on Pinterest? I will deactivate it if that’s the case (that’s what it sounds like). I am really sorry about that.

    • Hit the  arrows at the bottom of the box, and the banner will disappear. 

  6. It doesn’t seem to be there now.  It must have been some kind of glitch.  It was a big colored box that said something like “see what we are sharing,” and when I clicked on it, it took me to your Pinterest boards where I followed you and returned and the box was still there blocking the recipe on the right, so you couldn’t see it and you couldn’t move past it.  Thanks for your response.  At least you are paying attention, unlike some others who never respond.  

    • I think I know what it was, so I disabled that on my site. So no one will see it ever again! Obviously I don’t want you to have a bad experience if I can possibly help it. :) Thanks for getting back to me and letting me know the issue is resolved.

  7. Just found your blog and am not only intrigued by your food but your history as well. I live in So Cal and was raised in mid Wisconsin. My dietary preferences are light years different from what I was raised eating and am so grateful for the food choices and healthy restaurants that are seemingly on every corner here in San Diego. Keep up the good work. 

    • Another Wisconsin transplant! It always so fun to meet someone in SoCal who is from Wisconsin. My recipes on this blog are starting to shift more towards the food I grew up with, but I do really appreciate the diverse food available in LA. The culture around food is SO different than the way it is in the Midwest as I’m sure you know. The stereotypes aren’t all that far off sometimes, with regards to both places! People joke that when they hear “Wisconsin” the just think of brats and cheese and, well, that’s about right. :) So glad you stopped by the blog, thank you so much! And I hope you enjoy the soup if you try it. It’s one of my favorites. It doesn’t look like much when you read the recipe, maybe, but the flavors are so clean and light. I just love it!

  8. Can you do more chicken broth in place of the water?

    • Yes, absolutely! It’s probably better that way. I’m going to give it a try myself – great suggestion!

  9. Great soup. Added garlic, thyme and a Parmesan rind. Put it over rice. Yum.

    • That sounds AMAZING Laura! Great idea. I cannot wait to try that, I may even post the recipe. Credit to you of course! :D

  10. I’ve been using this recipe for over a year, but when I look at it today, I remember there being a lot more kale. Has the recipe been updated? I usually buy a 1 pound bag of kale and use the whole thing – I’m guessing this is way more then two cups. Thoughts?

    • Hi Courtney, YES. The recipe has for sure been updated. It used to be one pound of kale, but I feel like when I wrote that, I was confusing weight and volume. I’ve been making this a lot lately and I feel like 2 cups is more than adequate for the amount of kale, and that a pound is way too much. I guess I’m curious what you think. Do you prefer it with one pound? I’ll make a note to say the recipe has been updated. Sorry for the confusion!!! Thanks for your comment.

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