An easy recipe for White Bean and Kale Soup ready in just 30 minutes! Mash half the beans for thickness in the soup and leave the other half whole for added texture. Make it on the stove top, in a slow cooker, or in an InstaPot. Great for jump-starting your healthful eating habits. Also naturally vegan and gluten free!
Feeding an army of bean lovers? Click and slide the number next to “servings” on the recipe card below to adjust the ingredients to match how many you’re feeding—the recipe does the math for you, it’s that easy.
Can I use dried beans instead of canned?
Yes! One 15 ounce can of beans equals ¾ cup dried beans, which means you will need 1 ½ cups of dried beans for this recipe.
There are 2 cups dried beans in a 1 pound bag, so why not make the whole bag and store the leftover beans in an airtight container in the fridge for another use.
The beans will keep in the fridge for up to 5 days.
Why do you soak dried beans before cooking?
First: Soaking beans is always optional. People argue a lot about whether you should or not, but it’s really up to you.
Soaking beans before cooking can help remove some of the indigestible sugars. It also reduces the total cooking time of the beans.
There are two methods – the overnight soak and the quick soak.
How do you soak dried beans overnight?
- Sort through the beans for any debris, rinse under cool running water, and place the beans in a large bowl.
- Cover with 2-3 inches of water and set aside at room temperature for 8 hours or overnight, then drain well.
How do you quick soak dried beans?
- Sort through the beans for any debris, rinse under cool running water, and place the beans in a large pot.
- Cover with 2-3 inches of water, bring to a boil, and boil rapidly for 2-3 minutes.
- Turn off the heat, cover, and set aside for 1 hour, then drain well.
How do you cook dried beans?
If you soaked the beans:
- After the overnight or quick soak, place the beans in a large pot and cover with 2-3 inches of water. Don’t add salt as this slows the softening of the beans.
- Bring to a boil, skimming off any foam that comes to the surface, reduce heat, partially cover, and simmer for about 1 hour, or until tender when pierced with a fork.
If you didn’t soak the beans:
- Place the beans in a large pot and cover with 2-3 inches of water. Don’t add salt as this slows the softening of the beans.
- Bring to a boil, skimming off any foam that comes to the surface, reduce heat, partially cover, and simmer for about 2 hours, or until tender when pierced with a fork.
How do you cook dried beans in an Instant Pot?
- Combine 1 pound dried beans and cool water in your InstaPot until just under half full (do not go past the halfway mark).
- Place the lid on and close valve to seal.
- Cook on HIGH Pressure for 30 minutes. When the InstaPot is done, wait at least 20 minutes before doing a quick release so that the beans retain their shape.
- Vent, unlock, and drain off any remaining liquid.
Since there is no pre-soaking required, you can add 1 tablespoon of apple cider vinegar to the pot to help aid in the digestion of beans.
How do you make white bean and kale soup on the stove top?
- In a medium saucepan over medium high heat, add the olive oil and onions and cook until translucent.
- While the onions are cooking, mash one can of the beans in a small bowl.
- Add the mashed beans, broth, and water, and bring to a boil.
- Season with salt and pepper, add the whole white beans and kale, reduce the heat, partially cover, and simmer for 20 minutes, or until the kale is tender.
How do you make white bean and kale soup in a slow cooker?
- Combine the olive oil, onions, mashed white beans, whole white beans, broth, water, salt, and pepper in your slow cooker and stir.
- Cook on LOW for 7-8 hours or HIGH for 3-4 hours.
- During the last 20 minutes of cook time, stir in the kale and cook until tender. Serve warm right from the crockpot!
How do you make white bean and kale soup in an Instant Pot?
- Add the olive oil to your Instant Pot and press SAUTE. When the oil is shimmering, add the onions and saute 2-3 minutes until slightly tender, then press CANCEL.
- Add the mashed white beans, whole white beans, broth, water, salt, and pepper, close and lock lid, and turn steam knob to sealing position.
- Press Manual, High Pressure, and set timer for +2. When the cycle ends, do not touch the Instant Pot for 10 minutes.
- hen, with an absorbent towel, cover steam knob and turn to venting position to release all steam. When steam is fully released, unlock and remove lid.
- Stir in kale, close and lock lid, and continue in KEEP WARM position for 20 minutes. Serve soup warm right from the InstaPot!
White Bean and Kale Soup Recipe
- 2 tablespoons olive oil
- 1 small onion chopped
- 2 (15 ounce) cans cannellini beans drained and rinsed (no salt added)
- 4 cups vegetable broth or low-sodium chicken broth (see notes)
- 2 cups water
- 2 cups kale stems removed and torn into 1” pieces
- Salt and freshly ground black pepper
- Heat the oil in a 3 quart saucepan over medium-high heat until shimmering. Add onion and cook until softened, about 5 minutes.
- Meanwhile, mash one can of beans in a small bowl. Add mashed beans, broth, and water to saucepan. Bring to a boil.
- Stir in remaining beans (left whole) and kale. Reduce heat, partially cover, and simmer about 20 minutes, until kale is tender.
- Season to taste with salt and pepper (I like 1 teaspoon salt and 1/2 teaspoon pepper).
- I prefer the flavor of chicken broth here, so unless you are vegetarian or vegan, that's what I recommend.
- For more flavor, you could stir in minced garlic or dried herbs with the onion in step 1. Or, add a bay leaf or fresh herbs with the broth in step 2. Good herb choices include thyme, oregano, or basil. I also like to add red chili flakes.