White Bean and Kale Soup – An Easy 30 Minute Meal For Two

This classic white bean and kale soup is an easy and delicious soup recipe that will leave you feeling full for hours. Best of all, it requires only 5 ingredients and is made and ready to eat in only 30 minutes!

It is a fantastic soup recipe to serve on a cold winter day. However it is one of my go to recipes when I am looking for a meat free recipe as well.

Although you could add chicken to this recipe, this soup has so much flavor that you won’t even miss the meat. Not to mention that it is a healthy recipe that will keep your body warm and your belly satisfied.

Why You Will Love This White Bean and Kale Soup

Besides the fantastic flavor, here are some other reasons that may convince you to make this soup today.

1. Easy to Prepare: Bean and kale soup is easy to make and can be a quick and convenient meal option on a busy weeknight. Because there are such few ingredients required, you can have dinner on the table in only 30 minutes.
2. Nutritious: Both beans and kale are foods that have a high amount of nutrients. Beans are a good source of protein, fiber, and iron. Kale is rich in vitamins A, C, and K, as well as calcium and antioxidants.
3. Heart Health Benefits: Beans are a good source of plant-based protein and can help lower cholesterol levels. As mentioned above kale is rich in antioxidants which can help reduce inflammation and lower the risk of heart disease.
4. Promotes Digestive Health: Both beans and kale are high in fiber which can help with overall digestion.
5. Low Calorie Meal: Bean and kale soup is a low-calorie, high-fiber meal that can help you feel full and satisfied for longer. Therefore it is a great option for those who are watching their weight.
6. Versatile Recipe: Although this is a great recipe on its own, you can add other vegetables to make it even more tasty. Peppers, potatoes and mushrooms are all fantastic ingredients to add to soup.

What Type of White Beans To Use

There are several different varieties of white beans, including cannellini beans, navy beans, great northern beans, and butter beans, to name a few. You can use just about any white bean in soup, however, they all differ a little in regards to both taste and texture.

Here are some key differences between the different types of white beans so you know which one that you would like best to use in this White Bean and Kale Soup recipe.

Cannellini Beans

These are large white beans that have a creamy texture. They have a slightly nutty flavor and are commonly used in Italian cuisine and in soup recipes like Minestrone Soup and pasta e fagioli.

Navy Beans

Navy beans are small white beans that have both a mild flavor and a smooth texture. They are commonly used to make Baked Beans but also to make soups such as Navy Ham and Bean Soup.

Great Northern Beans

Great Northern Beans are medium-sized white beans that also have a mild flavor and a smooth texture. They are commonly used in soups, stews, and casseroles and are one of my favorites to use.

Butter Beans

Butter beans are large, flat white beans that have a buttery texture and a mild, nutty flavor similar to cannellini beans. They are commonly used in Southern cuisine and in dishes such as succotash.

Because there are so many varieties of white beans you can decide which type of bean to use based on what type of flavor and texture you want in your white bean and kale soup. For example, if you want a creamy texture, you may prefer to use cannellini beans.

Although if you want a very mild bean with smooth texture you may opt to use Navy or Great Northern Beans.

White Bean and Kale Soup Recipe

*A printable recipe card is located at the bottom of this article which contains the specific measurements, temperatures and cook times. However, continue reading below to learn about more helpful tips about this specific recipe.

INGREDIENTS

• 1 1/2 tablespoons olive oil
• 1/2 cup diced onion
• 15 ounce can cannellini beans, drained and rinsed
• 4 cups chicken broth
• 1 1/2 cups kale leaves, torn into 1” pieces
• Salt, fresh ground black pepper, cayenne pepper (optional) to taste

Serving Ingredients (optional)

• chopped fresh parsley
• fresh grated Parmesan cheese

INSTRUCTIONS

To make the white bean and kale soup place a large saucepan over medium-high heat. Then add the oil to the pan.

Once the oil is hot and shimmery add the onion and cook until the pieces are tender, about 4-5 minutes. While the onions are sautéing, prepare the beans.

Drain and rinse the beans. Then divide the beans into two equal portions.

Mash one portion (half the beans) with a fork in a small bowl. Then add the mashed beans and chicken broth to the pot with the onions.

Bring the mixture to a boil. Then stir in the remaining whole beans and torn kale leaves.

Reduce the heat to a simmer. Then cover and cook at a simmer for 20 minutes, or until the beans are cooked through and the kale pieces are tender.

Season to taste with salt, black pepper and cayenne pepper (optional). Serve the white bean and kale soup warm with chopped fresh parsley and/or grated Parmesan cheese.

How To Store and Reheat White Bean and Kale Soup

To store white bean and kale soup, allow the mixture to cool down to room temperature before placing it in an airtight container. You can store it in the fridge for up to 3-4 days or in the freezer for up to 3 months.

To reheat place the soup in a saucepan and heat it over medium-low heat, stirring occasionally. Continue to heat until the soup is warmed through.

Or to reheat the soup in the microwave place the soup in a microwave-safe bowl. Then heat at 30 second intervals until the soup is heated through.

*Regardless of the method of reheating, you may need to add more broth or water to the soup. This is because the beans will continue to absorb the liquid as it chills.

Enjoy! Mary

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