Hearty White Bean and Kale Soup

Hearty White Bean and Kale Soup

This soup will warm you up in the transition from Winter to Spring. The white beans and potatoes give it a creamy texture that sticks to your ribs, while the kale and veggies keep it light and packed with nutrition. It’s loaded with protein and fiber to fill you up and keep your waistline trim.

Make a huge batch 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 (and your kids’) diet. Enjoy!

White bean kale soup

Hearty White Bean and Kale Soup
Prep Time: 20 min
Total Time:  1.5 hours
Serves 4-6


  • 2 tablespoons extra virgin olive oil
  • 2 15 oz 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 qt organic vegetable stock (1 quart = 4 cups)
  • 2 cups purified water (or additional vegetable stock)
  • 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
  • 4 small yukon gold potatoes (about ⅓lb), skin on, chopped into ½ inch cubes
  • 1 bay leaf
  • 2 teaspoons finely chopped fresh rosemary
  • 1 teaspoon dried oregano
  • 1 tbsp red wine vinegar (any vinegar will do)
  • ½ teaspoon crushed red pepper flakes
  • 1-2 tablespoons sea salt, to taste
  • 1 teaspoon course black pepper
  • Optional: ½ pint grape tomatoes, halved

Heat olive oil in a large soup pot over medium heat. Add the onions, celery, carrots and 1/2 teaspoon sea salt, then saute until the onions are soft and translucent, about 5 minutes. Add the garlic, rosemary, oregano, bay leaf and crushed red pepper flakes; saute another 2-3 minutes until very fragrant. Add the stock, water, 1 tablespoon salt beans and potatoes and bring to a boil. Boil for about 10 minutes to cook the potatoes then turn the heat back to low. Remove the bay leaf and puree about 1/3 of the soup with a hand blender (or regular blender); try to blend about 1/3 of the beans to give the soup a creamy texture. Put the bay leaf back in, and add the kale, vinegar and tomatoes if using. Let simmer on low for at least an hour, then serve. Remove the bay leaf before serving.

This soup can be stored in the refrigerator in an airtight glass container for up to 2 days. It also freezes well.

Let other readers know how you like it by leaving a comment below.



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