Kale White Bean Soup

This creamy kale white bean soup is a comforting, plant-based meal that’s both hearty and nourishing. Made without any dairy, it gets its velvety texture from rich coconut cream and its depth of flavor from aromatic vegetables, herbs, and tender cannellini beans. With chopped kale for freshness and a splash of lemon juice to brighten every bite, this one-pot soup is perfect for busy days when you need something warm, satisfying, and quick.

Why You’ll Love This Recipe

This soup is as healthy as it is comforting. It’s completely dairy-free, gluten-free, and packed with plant-based protein and fiber thanks to the white beans and kale. The mix of mashed and whole beans gives it a thick, creamy consistency without the need for blending. It comes together in just 30 minutes, making it perfect for weeknights, and the flavors only deepen as it sits—great for leftovers or meal prep.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

1 tablespoon olive oil
1 medium yellow onion, diced
2 medium carrots, diced (about 1 cup)
2 celery stalks, diced (about 1 cup)
3 garlic cloves, minced
1 teaspoon dried oregano
1 teaspoon dried thyme
1/2 teaspoon crushed red pepper flakes
4 cups vegetable broth
2 (14-ounce) cans cannellini beans, drained and rinsed (1 can mashed, 1 can whole)
Fine sea salt, to taste
Ground black pepper, to taste
1 (14-ounce) can full-fat coconut milk (use just the cream, discard the liquid)
1 tablespoon fresh lemon juice (or vinegar)
1 bunch curly kale (about 4 cups, chopped)
2 tablespoons minced flat-leaf parsley

Directions

1. Prepare all ingredients before starting: dice the onion, carrots, and celery; mince the garlic; mash one can of beans with a fork; and chop the kale.

2. In a large Dutch oven or soup pot, heat the olive oil over medium heat.

3. Add the onion, carrots, celery, garlic, oregano, thyme, and red pepper flakes. Sauté for 5–8 minutes, stirring occasionally, until the vegetables have softened.

4. Pour in the vegetable broth, add both the mashed and whole beans, and season with salt and pepper. Stir well and bring to a gentle simmer. Cook for 5 minutes.

5. Stir in the coconut cream (scooping it from the top of the can), lemon juice, chopped kale, and parsley. Simmer for another 5 minutes, until the kale is wilted and tender.

6. Taste and adjust seasoning as needed.

7. Serve hot, optionally with crusty bread or your favorite soup toppings.

Servings and timing

Servings: 6
Prep Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Calories: Approximately 310 kcal per serving

Variations

• Add Grains: Stir in cooked quinoa, brown rice, or farro to make the soup even heartier.

• More Veggies: Add zucchini, bell peppers, or mushrooms for extra variety and nutrition.

• Spice It Up: Increase the red pepper flakes or add a dash of hot sauce for more heat.

• Cream Swap: Use cashew cream or oat cream instead of coconut for a different plant-based creaminess.

• Herb Twist: Add basil or dill instead of parsley for a fresh take.

• Lemon Zing: Add lemon zest along with the juice for a brighter flavor.

• Protein Boost: Add tofu cubes or vegan sausage slices to boost protein content.

• Different Beans: Try great northern or navy beans in place of cannellini.

• Chunkier Texture: Skip mashing the beans and keep everything whole for a chunkier consistency.

• Pureed Version: Blend half the soup with an immersion blender for an ultra-creamy result.

Storage/Reheating

Store the soup in an airtight container in the refrigerator for up to 5 days. Reheat gently on the stovetop over medium heat, stirring occasionally, until warmed through. You can also microwave individual servings. This soup freezes well—cool completely, then freeze in airtight containers for up to 2 months. Thaw in the refrigerator overnight before reheating.

FAQs

Can I use a different type of bean?

Yes, great northern or navy beans work just as well and provide a similar creamy texture.

What if I don’t have coconut cream?

You can use full-fat coconut milk (including the liquid), or substitute with another dairy-free cream alternative like oat or cashew cream.

Do I need to mash the beans?

Mashing one can adds creaminess without blending, but you can skip this step if you prefer a chunkier texture.

Can I use baby kale instead of curly kale?

Yes, baby kale is tender and cooks faster, making it a great substitute.

Is this soup freezer-friendly?

Absolutely. It freezes well for up to 2 months. Just cool completely before freezing.

How do I make this soup thicker?

Add more mashed beans or simmer a bit longer uncovered to reduce the liquid slightly.

Can I add protein to this soup?

Yes, tofu, tempeh, or vegan sausage can be added for a protein boost.

What’s the best bread to serve with this?

Crusty sourdough, whole grain bread, or garlic toast all pair beautifully with this soup.

Can I make this in a slow cooker?

Yes, add everything except the kale, parsley, and lemon juice to the slow cooker and cook on low for 6–8 hours. Stir in the remaining ingredients at the end.

Does this soup taste like coconut?

The coconut flavor is mild and blends well with the savory elements. If you’re sensitive to coconut flavor, cashew cream is a good alternative.

Conclusion

Kale White Bean Soup is a quick, hearty, and nutritious option that’s perfect for any day of the week. With wholesome ingredients and dairy-free creaminess, it offers the kind of comfort food that nourishes without weighing you down. Whether you’re cooking for a family, meal prepping, or looking for a healthy way to warm up, this 30-minute soup has you covered.

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