How to Make the Perfect White Bean and Kale Soup
Italian · Easy · 35 min · 4 servings
A warming hearty soup made with creamy white beans and tender kale simmered in a garlic and herb broth that is completely free of added sodium. Using no-salt-added beans and homemade low-sodium vegetable broth keeps this comforting bowl well under 400mg of sodium.
Why this recipe works
This White Bean and Kale Soup recipe has been crafted to deliver restaurant-quality results in your home kitchen. At just 35 minutes from start to finish, it fits perfectly into a busy schedule without sacrificing flavor. Each serving comes in at 255 calories with 13g of protein, making it a balanced choice for any meal.
What you will need
This recipe uses 6 simple ingredients that you can find at any grocery store:
- 2 cans no salt added cannellini beans drained and rinsed
- 3 cups fresh kale stems removed and roughly chopped
- 4 cups unsalted homemade or no-salt-added vegetable broth
- 5 cloves garlic minced
- 1 teaspoon dried Italian herb blend
- 1 tablespoon olive oil
Step by step instructions
Step 1: Saute the Garlic
Heat olive oil in a large pot over medium heat. Add minced garlic and cook for 2 minutes stirring constantly until it is golden and very fragrant. Be careful not to let it burn.
Step 2: Add Broth and Herbs
Pour the no-salt-added vegetable broth into the pot and add the Italian herb blend. Bring the broth to a gentle simmer over medium heat and let it cook for 5 minutes to infuse the herbs.
Step 3: Add Beans and Kale
Add the drained cannellini beans to the simmering broth. Use the back of a spoon to lightly crush some beans against the side of the pot to create a creamier thicker broth naturally.
Step 4: Simmer Until Tender
Add the chopped kale and stir it into the soup. Simmer for 15 minutes until the kale is tender and the soup has thickened slightly from the crushed beans. Taste and add black pepper if desired.
Easy substitutions
Missing an ingredient? Here are some swaps that work perfectly:
- cannellini beans → great northern beans which have a very similar creamy texture
- kale → Swiss chard leaves for a milder flavor that cooks more quickly
Common mistakes to avoid
Watch out for these pitfalls that can affect your results:
- Using regular canned beans or commercial vegetable broth which are both loaded with sodium
- Not crushing any of the beans which results in a very thin watery broth instead of a creamy one
Nutrition facts
Per serving: 255 calories, 13g protein, 38g carbs, 6g fat, 11g fiber.
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