Kale and White Bean Soup is one of those timeless comfort foods that blends hearty vegetables, protein-packed beans, and savory seasonings into a nourishing and satisfying bowl. Whether you’re cozying up on a chilly evening or preparing a meal for a family gathering, this soup hits all the right notes-it’s nourishing, full of flavor, and packed with nutrition. The beauty of this soup lies in its simplicity, making it the perfect dish for any occasion, yet it’s complex enough in flavor to keep things exciting.
This soup brings together kale’s earthiness with the creamy, tender texture of white beans, all simmered together in a rich broth. But don’t let the simplicity fool you-the depth of flavor and the hearty nature of the ingredients will leave you feeling fully satisfied. Plus, it’s versatile, so it’s easy to tweak depending on your taste preferences or whatever ingredients you have on hand. So let’s dive into this delicious, nutritious recipe that you can enjoy year-round.
Kale And White Bean Soup Recipe
This recipe is perfect for anyone seeking a warming, wholesome meal that’s both hearty and nourishing. The earthiness of the kale and the richness of the beans provide the perfect base for a broth that’s full of savory depth. You’ll love how these flavors meld together over the course of the simmering process, making this soup a fantastic choice for a make-ahead meal as the flavors only improve over time.
Ingredients Needed
Here’s what you’ll need to make the soup:
- Olive Oil: For sautéing and adding richness to the base.
- Yellow Onion: Adds a savory sweetness to the broth.
- Garlic Cloves: Fresh garlic is essential for that aromatic, zesty flavor.
- Carrot: This adds a touch of sweetness and color to the soup.
- Celery: Another aromatic veggie that enhances the broth’s depth.
- Dried or Canned White Beans: Navy beans or Great Northern beans work wonderfully, and they provide the creamy, hearty texture that makes this soup filling.
- Vegetable or Chicken Broth: Use a good-quality broth to create a flavorful base.
- Fresh Kale: Kale is the star of this soup, adding texture, nutrition, and a hearty flavor.
- Bay Leaves: Adds a subtle earthy flavor to the soup.
- Thyme: Fresh or dried thyme works best for seasoning.
- Salt and Pepper: Essential for bringing all the flavors together.
- Lemon Juice (Optional): A squeeze of lemon at the end brightens the soup and balances the richness.
Cooking Instructions
Making this soup is an easy, step-by-step process that anyone can follow, even if you’re a beginner cook. Here’s how you do it:
- Prepare the Ingredients: Start by chopping the onion, carrot, celery, and garlic. If using dried beans, make sure to soak them overnight and drain them before cooking. If you’re using canned beans, drain and rinse them to remove excess sodium.
- Sauté the Vegetables: Heat a large soup pot over medium heat and add 2 tablespoons of olive oil. Once the oil is hot, add the onion, carrot, and celery. Sauté the vegetables for about 5-7 minutes, stirring occasionally until they soften and the onion becomes translucent.
- Add Garlic and Herbs: Stir in the garlic, bay leaves, and thyme. Sauté for an additional 1-2 minutes until the garlic becomes fragrant.
- Add the Beans and Broth: If you’re using dried beans, add them along with the broth. If using canned beans, wait until later to add them. Bring the mixture to a simmer. Let the soup simmer gently for 45 minutes to an hour, or until the beans (if dried) are tender. If using canned beans, add them after about 30 minutes of simmering.
- Add Kale: Once the beans are tender and the flavors have melded, add the chopped kale. Let the soup simmer for another 10-15 minutes until the kale is tender and fully cooked.
- Season and Serve: Taste the soup and add salt and pepper as needed. If you want a little brightness, add a squeeze of lemon juice. Remove the bay leaves, and serve hot. You can enjoy this soup with a slice of crusty bread for dipping.
Ingredient Insights
Each ingredient in this recipe plays a significant role in the flavor profile and nutrition of the soup:
- Kale: Kale is a nutritional powerhouse. It’s packed with vitamins A, C, and K, as well as fiber and antioxidants. Its slightly bitter flavor balances out the richness of the beans and the broth, creating a complex and satisfying dish.
- White Beans: White beans, such as Navy or Great Northern, are mild and creamy, making them an excellent addition to the soup. They’re full of protein and fiber, helping to keep you full and energized.
- Vegetable or Chicken Broth: The broth serves as the base for all the flavors to meld. Opting for a low-sodium version ensures the soup isn’t overly salty, allowing you to control the seasoning more effectively.
- Garlic and Onion: These ingredients are the foundation of any great soup. Garlic imparts a subtle heat and depth, while onion adds sweetness as it cooks down, creating the perfect base for the rest of the soup.
- Herbs: Thyme and bay leaves infuse the soup with warm, earthy undertones. Both herbs work in harmony to elevate the soup’s flavor without overwhelming the other ingredients.
Expert Tips
- Make It Ahead of Time: Soups like this often taste better the next day. The flavors continue to develop and meld together, making it an ideal dish for meal prep or leftovers.
- Use Bone Broth: For extra richness, try using bone broth instead of regular vegetable or chicken broth. Bone broth adds a silky texture and additional nutrients.
- Substitute Greens: While kale is the star of this recipe, feel free to swap it out for other hearty greens, such as Swiss chard, collard greens, or even spinach for a slightly different flavor.
- Add Extra Protein: If you want to boost the protein content even more, you can add diced chicken, turkey sausage, or even tofu. If you want to keep it plant-based, tempeh would be a great option.
- Puree for a Creamier Soup: For a velvety smooth soup, use an immersion blender to puree half of the soup (or all of it, depending on your texture preference). This creates a creamy, luxurious texture without adding any dairy.
Recipe Variations
This basic recipe is incredibly versatile. Here are some ways to mix it up:
- Spicy Version: Add a pinch of red pepper flakes or a chopped chili pepper to give the soup a little heat.
- Herb Variations: Swap out thyme and bay leaves for rosemary or oregano for a completely different flavor profile.
- Tomato-Based: For a slightly tangy twist, you can add a can of diced tomatoes to the soup, which will give it a vibrant, tomato-forward base.
- Pasta Option: Add a handful of small pasta, such as ditalini or orzo, near the end of cooking for a more substantial meal.
- Vegan Version: Stick to vegetable broth and opt for a plant-based protein source like lentils or chickpeas to make this dish completely vegan.
Final Words
Kale and White Bean Soup is one of those meals that feels like a warm hug in a bowl. It’s simple, healthy, and incredibly satisfying. Whether you’re looking to enjoy a wholesome lunch or dinner, this soup checks all the boxes for flavor, nutrition, and ease of preparation. Plus, it’s adaptable, meaning you can adjust it based on your preferences, making it a go-to recipe in your meal rotation.
FAQs
What Ingredients Are Needed For A Basic Kale And White Bean Soup?
The basic ingredients for kale and white bean soup include kale, white beans (such as cannellini or great northern beans), vegetable broth, garlic, onion, olive oil, salt, pepper, and optional seasonings like thyme or red pepper flakes.
Can I Use Canned Beans In This Recipe?
Yes, you can use canned white beans in this recipe. Be sure to rinse and drain them before adding them to the soup to reduce the sodium content.
Is It Possible To Make Kale And White Bean Soup Vegan?
Yes, the soup can easily be made vegan by using vegetable broth and omitting any animal-based ingredients like bacon, sausage, or cream.
How Long Does It Take To Cook Kale And White Bean Soup?
The total cooking time for kale and white bean soup is approximately 30-40 minutes, depending on whether you use canned or dried beans. If using dried beans, you’ll need to factor in the time for soaking and cooking the beans.
Can I Use Frozen Kale Instead Of Fresh Kale?
Yes, frozen kale can be used in place of fresh kale. Just thaw and drain it before adding it to the soup. Keep in mind that frozen kale may have a softer texture once cooked.
What Can I Add To The Soup For More Flavor?
You can enhance the flavor by adding ingredients like a splash of lemon juice, a Parmesan rind, smoked paprika, or a dash of soy sauce or tamari for umami. Fresh herbs like rosemary or thyme also pair well.
Can I Freeze Kale And White Bean Soup?
Yes, kale and white bean soup freezes well. To freeze, let the soup cool completely, then store it in an airtight container or freezer bag for up to 3 months. Reheat on the stovetop when ready to eat.
What Type Of Beans Work Best In Kale And White Bean Soup?
Cannellini beans and great northern beans are commonly used in this recipe due to their creamy texture and mild flavor. However, you can also use other white beans like navy beans or butter beans.
How Do I Make Kale And White Bean Soup Spicier?
To make the soup spicier, you can add red pepper flakes, diced jalapeños, or a dash of hot sauce. For a deeper level of spice, try adding a small amount of smoked chipotle powder.
Can I Add Meat To This Soup?
Yes, you can add meat to kale and white bean soup. Common additions include sausage, bacon, or chicken. If using sausage, you can cook it with the onions and garlic for added flavor.