For today’s white bean and kale soup recipe, we have canned beans, kale, onion, carrot, celery, and some pantry seasonings. The result is flavorful and tender and, if you get the vegetables already prepped, it’s also quick to make.
Is White Bean and Kale Soup Healthy?
This soup is made with five nutrient-dense ingredients, and that alone speaks for itself. This nourishing soup contains vitamin A, vitamin C, vitamin K, iron, calcium, magnesium, etc., all necessary for your body.
Compared to many creamy soups, this one is healthier as it comes with a low saturated fat level (3.4 g per serving). It’s also quite moderate in sodium (267 mg).
Since the soup contains no meat or protein-rich ingredients, we treated it as a side dish and kept its calories at around 165 per serving. It should be paired with heavy main dishes, such as roasted meats.
Canned white beans: drained and rinsed before cooking to get rid of excess salt.
Veg: carrot, celery, and onion. Chop them and make sure they’re even in size so they cook more evenly.
Liquids: chicken broth, milk, and cream. If you want to make the soup vegan-friendly, opt for vegetable broth, plant-based milk, and plant-based cream.
Seasonings: salt, pepper, paprika, and tomato paste. You can also add cayenne for an extra kick of heat.
Aromatics: garlic, minced. To peel a garlic clove, simply slice off its root, press it down with the side of your knife, and the peel comes right off. No jar or shaking required.
The steps to making this soup are in the ‘white bean and kale soup recipe’ card at the bottom, with pictures and videos.
Storing and Reheating the Leftover
Keep the soup in portions: ladle each serving into containers/Ziploc bags, and seal tight.
Refrigerate or freeze: keep the soup for four days in the fridge, and three months in the freezer. If you’re forgetful, label the container with the date of storage.
Reheat: transfer the soup into a pot and simmer over low heat until thoroughly heated through.
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.
Natalie Butler is a registered dietitian nutritionist with a passion to help others live their best life through food, fitness, safer beauty and a healthy lifestyle. She has expertise with a variety of diets and diseases and believes that there is no one-size-fits-all approach for health.