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Smoky and savory, this kale white bean soup is comfort in every bite. With 22 grams of protein and gluten-free, it’s a great plant-based meal for those cold winter nights.
When flu season hits, soup is always the way to go.
My grandmother made it, my mom made it, and now … I do it for my family.
However, not all soups hit the right spot when you are not feeling your greatest. This kale white bean soup is as comforting as a hug, and it’s so nutritious, I’m sure everyone will be back at their feet in no time.
What makes this soup special is its flavors. Each bite gives you hints of celery, garlic, paprika, white beans, kale, and a bit of tanginess at the very end.
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Pin ItIt comes together in less than 30 minutes, making it the best option when you need to take care of you or your family and don’t want to spend hours cooking.
And, with 22 grams of protein (all plant-based), it’s the perfect meal to keep everyone feeling full for a long time.
Ingredients and Substitutes
Medium yellow onion, diced (1) – Replace with sweet onion, red onion, or shallots.
Medium carrots, chopped (2) – Substitute with parsnips, sweet potatoes, or butternut squash.
Medium celery stalks, chopped (2) – Use instead fennel stalks or chopped zucchini.
Garlic, minced (4 cloves) – You can also use garlic powder (1 tsp) or roast whole garlic to create a deeper flavor.
Kale, chopped (8 oz) – Swap with spinach, Swiss chard, or collard greens.
White beans, rinsed and drained (3 16oz cans) – Switch with chickpeas or cannellini beans.
Olive oil (2 tbsp) – Replace with avocado oil, coconut oil, or melted butter (or ghee).
Smoked paprika (1 tbsp) – Use regular paprika with a bit of cumin or chipotle powder.
Garlic powder (1 tsp) – You can also use garlic paste.
Sea salt (1 1/2 tsp)
Red pepper flakes (1/4 tsp) – Remove if you don’t like spicy food. You can also use a dash of hot sauce, chili powder, or cayenne pepper.
Vegetable stock (4 cups) – Swap with chicken stock or mushroom stock.
Apple cider vinegar (1 tsp) – Lemon juice, white wine vinegar, or balsamic vinegar are all great alternatives.
How to Make Kale White Bean Soup
Step 1. Place a large pot over medium heat and add the olive oil. Then add the onion, carrots, and celery, and cook for 5-6 minutes, until softened.
Step 2. Add garlic, smoked paprika, garlic powder, salt, and red pepper flakes. Cook for 30-60 seconds, stirring to mix everything.
Step 3. Pour in the vegetable broth and the white beans. Stir the ingredients and bring to a boil.
Step 4. Reduce the heat to medium0low and let it simmer for 10 minutes to let all the flavors combine.
Step 5. Transfer half the soup to a blender and blend until smooth. Then put it back in the pot. You can also use an immersion blender to partially blend the soup.
Step 6. Add the kale.
Step 7. Let it simmer for 3-5 minutes until it’s tender.
Step 8. Remove the soup from the heat and add the apple cider vinegar. Add salt and pepper to taste.
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Pin ItHow I Would Modify This Recipe
- Boost the protein: Add shredded chicken, Italian sausage, or crumbled tofu to add more protein to the meal.
- A Mediterranean twist: Add sun-dried tomatoes or pesto at the end for extra flavor.
- Making it heartier: Add diced potatoes or a cup of cooked farro along with the beans.
My Tips & Tricks
- Be careful when blending: Don’t blend liquids that are too hot; otherwise, it can cause pressure to build up and might spray boiling liquid everywhere. Allow it to cool down a bit, or do it by opening the small lid in the center.
- Add the vinegar at the end: This is going to prevent it from cooking away and allow it to stay tangy.
- Let it rest for a few minutes before serving: This will allow the soup to thicken and help the flavors settle together.
My Storage Tips
Once it has cooled, place it in an airtight container and keep it in the fridge for up to 4-5 days. I actually love it more after a couple of days in the fridge, making it a great option for meal prepping.
You can also place it in individual containers and keep them in the freezer for up to 3 months. It’s a great way to have comforting food ready when you need it.
When you want it again, place it on the stove and heat for 5-8 minutes, until heated through. If it’s too dry, add a splash of broth or water.
Kale White Bean Soup
Cals: 520 Protein: 22.3 Carbs: 92.3 Fat: 9.2
Ingredients
- 1 medium yellow onion diced
- 2 medium carrots chopped
- 2 medium celery stalks chopped
- 4 cloves garlic minced
- 8 oz kale chopped
- 3 16 oz cans white beans rinsed and drained
- 2 tbsp olive oil
- 1 tbsp smoked paprika
- 1 tsp garlic powder
- 1 1/2 tsp sea salt
- 1/4 tsp red pepper flakes
- 4 cups vegetable stock
- 1 tsp apple cider vinegar
Instructions
- Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery and cook for 5-6 minutes, stirring occasionally, until softened.
- Add garlic, smoked paprika, garlic powder, salt, and red pepper flakes. Cook for 30–60 seconds, stirring until fragrant.
- Add white beans and vegetable stock. Stir and bring to a boil.
- Reduce heat to medium-low and simmer for 10 minutes to allow the flavors to combine.
- Transfer about half of the soup to a blender and blend until smooth, then return it to the pot. Alternatively, use an immersion blender to partially blend the soup.
- Add kale and simmer for 3-5 minutes, until tender.
- Remove from heat and stir in apple cider vinegar.
- Taste and adjust salt if needed. Serve warm.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
