I love a good hearty soup when it’s cold. I especially love a soup that is full of healthy filling ingredients, so that you are not hungry a few minutes later. Some more of my favorite soups are Gluten-Free Vegan Chicken Noodle Soup, Vegan Red Lentil Soup, and Vegan Cabbage Soup.

White Bean and Kale Soup

I can guarantee that this soup will not disappoint you. If you find that the kale is not tender, cut them into smaller pieces or cook longer. If you prefer your soups with a thicker consistency, you can either cook the soup longer or puree some of the beans.

This soup is even tastier if prepared a day ahead, cooled completely, refrigerated, and then reheated the following day. Therefore, this is the perfect soup for cooking ahead, meal prep, entertaining, and any other use you can think of where cooking ahead is an advantage.

Kale Nutrition

I’m always looking for ways of including more leafy greens in my family’s meals. Kale is super healthy, loaded with vitamins and minerals.

Kale is a leafy green vegetable from the brassica family, a sulfur-containing vegetable like broccoli, cabbage, and Brussel sprouts. It has become very popular in Europe and the USA, especially in recent years. Kale grows well in hot and cold climates, actually thriving in cold climates, where it tends to have a sweeter taste.

It is truly a remarkable vegetable that is a superfood, and I love to see it incorporated in more people’s diets.

Kale is high in vitamin A, carotenoids, lutein, and zeaxanthin, which are great for protecting the eyes from UV light and preventing cataracts.

One cup of raw kale contains a 134% recommended daily serving of vitamin C.

Research seems to show that vitamin C helps fight infections, oxidizes cholesterol, and is anti-inflammatory which is also beneficial in autoimmune diseases. It also repairs and strengthens collagen in the skin, giving the skin a youthful glow.

Ir has a high dose of calcium, which strengthens bones and teeth.

Kale also has manganese, which is a trace mineral and a great fat burner, because it metabolizes and uses energy from protein and carbs, making it even greater for weight loss. It makes fatty acids, which are important for sex hormones and the nervous system.

The Benefits of Kale

Kale is excellent for those who are trying to lose weight; one cup of kale contains only 36 calories. It is fat-free and high in fiber, which helps your body to stay full longer and helps to keep your blood sugar lower. It also promotes regular bowel movements and prevents constipation.

Kale fights heart disease by removing plaque from the blood vessels and may also prevent stroke.

Kale contains antioxidants that are known to remove free radicals from the body. These antioxidants are also known to stop existing cancer cells from growing. A diet containing kale is highly beneficial against stomach, ovarian, breast, and colon cancer. Studies have shown that tumors shrank in animals that ate a diet high in sulfur-containing vegetables.

Kale can be used in place spinach in many recipes such as green smoothies, raw kale chips, and raw kale salad. Read more about the nutrition in kale here!

Kale is also easy to grow, so why not include it in your garden?

The Health Benefits of Beans

Beans are also very nutritious; they provide protein, manganese, calcium, fibers. Beans are known to lower cholesterol, stabilize blood glucose.

I love that cannellini beans are full of fiber, which means that even though soups are not always thought of as very filling, the fact that this soup is full of beans will help you to stay satiated until your next meal. 

They also have protein, which also helps you to be full and nutritiously satisfied. Moreover, cannellini beans actually have nearly zero fat!

I have added coconut milk and allspice to impart both a creamy and tropical flair to this dish.

White Bean and Kale Soup Recipe

  • Kale
  • Cannellini Beans (or any other white bean such as navy, Great Northern, baby lima etc.)
  • Olive Oil
  • Onion
  • Garlic
  • Bay Leaf
  • Thyme
  • Potatoes
  • Carrots
  • Vegetable Broth (or 4 cups water + 4 bouillon cubes)
  • Coconut Milk
  • Allspice
  • Cayenne Pepper

How To Make White Bean and Kale Soup?

  1. In a large pot over medium heat, saute onion and garlic in olive oil for 3 minutes until translucent.
  2. Add carrots and potatoes stirring, next add broth, coconut milk, beans, kale, bay leaf, thyme, and allspice.
  3. Bring to boil and reduce heat to medium-low and cook for 30 minutes. Season with sea salt and cayenne pepper to taste.

How To Thicken Your Soup

  • If you want a thicker soup, it is so easy. Using the back of a large spoon, mash some of the beans and potatoes on the inside of the pot. You can also remove some of the beans with a ladle, and puree them in a blender or use an immersion blender.
  • Make a slurry which is a combination of starch and water when the soup is ready. Usually, I combine, 1 tablespoon of cornstarch, all-purpose gluten-free flour, arrowroot starch, tapioca starch or potato starch with 2 tablespoons water, mix well. Add the slurry to the soup and mix well until thickened. 

Variations For White Bean And Kale Soup

  1. Add chopped sauteed vegan sausage to your soup, whether Homemade or storebought. I love to add mine at the end and cook for about 3-5 minutes.
  2. Add extra veggies, like zucchini, turnip, fennel, celery, tomatoes. See which veggies you prefer.
  3. When I want a flavor boost, I add Italian seasoning, extra garlic powder, cayenne pepper, or Creole seasoning and that usually does it, try it!
  4. Add extra green leafy vegetables like spinach, beet greens, Swiss chard, arugula for added benefits.

Best Way To Freeze Soup

Cool soup completely put the soup in airtight containers, and store in the refrigerator for 3-4 days.

To freeze, cool the soup completely, put the soup in airtight freezer bags or airtight containers, and freeze for about 3 months.

How To Reheat White Bean Soup?

If your soup was refrigerated, you want to place it on the stove in a pot, add 1/4 cup water or vegetable broth. Reheat over low heat, stirring occasionally until completely heated through.

If your soup was frozen, you want to thaw the container out overnight in the refrigerator, Add the soup to a pot over low heat add a 1/4 cup water or vegetable broth. Heat until warmed through. 

What To Serve With My Soup?

  1. Cucumber Avocado Tomato Salad
  2. Chickpea Salad Sandwiches
  3. Vegan Tuna Salad Sandwiches

Other Vegan Soup Recipes To Prepare

  1. Vegan White Bean Soup
  2. Vegan Zucchini Soup
  3.  Potato Leek Carrot Soup
  4. Autumn Squash Soup
  5. Vegan Spinach Soup
  6. Red Peas Soup
  7. Instant Pot Vegan Split Peas Soup

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Categories

Nutrition

(Per serving)
  • Energy: 339 kcal / 1417 kJ
  • Fat: 9 g
  • Protein: 16 g
  • Carbs: 50 g

Cooking Time

  • Preparation: 5 min
  • Cooking: 30 min
  • Ready in: 50 min
  • For:
  • 4 servings

Ingredients

Instructions

  1. In a large pot over medium heat, saute onion and garlic in olive oil for 3 minutes until translucent.
  2. Add carrots and potatoes stirring, next add broth, coconut milk, beans, kale, bay leaf, thyme, and allspice.
  3. Bring to boil and reduce heat to medium-low and cook for 30 minutes. Season with sea salt and cayenne pepper to taste.
Recipe author's Gravatar image

Michelle Blackwood, RN

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.