Hearty Kale and White Bean Soup
This hearty, warming soup is a complete, satisfying meal in a bowl, combining nutrient-rich kale with protein-packed cannellini beans in a savory tomato-broth base.
For 6 servings
Heat olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add diced onion, carrots, and celery. Sauté for 5-7 minutes, stirring occasionally, until vegetables are softened.
Add minced garlic, dried oregano, and bay leaf to the pot. Cook for another 1 minute until fragrant, being careful not to burn the garlic.
Pour in the vegetable broth and add the undrained diced tomatoes and drained, rinsed cannellini beans. Stir to combine.
Bring the soup to a gentle simmer, then reduce heat to low, cover, and let it cook for 15 minutes, allowing the flavors to meld.
Remove the bay leaf. Stir in the roughly chopped kale. Continue to simmer, uncovered, for another 5-7 minutes, or until the kale is tender but still vibrant green.
Season the soup with kosher salt and black pepper to taste. Ladle hot soup into bowls and serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For an extra layer of umami, add a parmesan rind to the soup along with the broth and tomatoes, removing it before serving.
- 2If you prefer a thicker soup, you can mash about 1/4 cup of the cannellini beans against the side of the pot before adding the kale.
- 3This soup tastes even better the next day! Make a larger batch for easy meal prep throughout the week.
- 4Serve with a side of crusty bread for dipping, or a sprinkle of red pepper flakes for a touch of heat.
Adapt it for your goals.
Protein Boost
Add cooked, crumbled Italian sausage, shredded chicken, or plant-based sausage to make it even heartier.
Greens SwapGreens Swap
Substitute kale with other hearty greens like collard greens, Swiss chard, or spinach (add spinach in the last 2 minutes of cooking).
Bean VarietyBean Variety
Feel free to use other white beans like Great Northern beans or chickpeas instead of cannellini beans.
Why this is on our healthy list.
Rich in Fiber
Cannellini beans are an excellent source of dietary fiber, aiding digestion, promoting satiety, and helping to regulate blood sugar levels.
Nutrient-Dense Kale
Kale is packed with vitamins K, A, and C, as well as antioxidants, supporting bone health, vision, and immune function.
Heart Healthy
This soup is low in saturated fat and cholesterol, and rich in plant-based ingredients, contributing to cardiovascular health.
Frequently asked questions
Yes, this soup freezes beautifully. Allow it to cool completely, then transfer to airtight freezer-safe containers or bags. It can be stored for up to 3 months. Thaw overnight in the refrigerator and reheat gently on the stovetop.
