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Kale and White Bean soup Final 3 4453

Kale and White Bean Soup

Author: Traffic Light Cook
This vegan, gluten-free kale and white bean soup is full of flavors as well as nutrients--a win-win combination. 
Prep Time 10 mins
Cook Time 45 mins
Total Time 55 mins
Course Soup
Cuisine American, Global
Servings 6 Change the # of servings to adjust ingredient list
Calories 119 kcal

Ingredients
  

  • 1 tsp avocado oil
  • 1 medium white onion (or any other type, scant 1 cup chopped)
  • 1 tsp minced garlic (2-3 cloves)
  • 1/2 cup celery (finely diced, 2-3 stems)
  • 3/4 cup carrot (~1 medium, grated)
  • 1 bunch kale (about 7oz with stems removed, chopped)
  • 1/2 tsp ground cinnamon
  • 1 bay leaf (optional)
  • 3 sprigs fresh thyme (for 1/2 tsp dried)
  • 3/4 tsp salt (or to taste; no more than 1 tsp)
  • 1/4 tsp black pepper ( or to taste, freshly ground)
  • 41/2 cups vegetable broth (homemade or store-bought, low-sodium)
  • 2 cups cannellini beans* (home-cooked from dry or 1, 15-oz can)
  • 1 tbsp white wine vinegar** (can sub with white vinegar or rice vinegar)
  • 1/2 tsp maple syrup (optional)
  • 4 stems green onions (for garnish, optional)

Instructions
 

  • Heat (please don't smoke) avocado oil in a heavy-bottom soup pot. Add onion and garlic and cook for 2-3 minutes, until onion is translucent. Add celery and carrots, cook for 5-7 minutes stirring often--until celery has softened.  
  • Add finely chopped kale and cook stirring often till it has halved from its original volume; about 2-3 minutes. Add ground cinnamon, freshly ground black pepper, bay leaf (if using) and vegetable broth. 
  • Partially cover and bring the soup to a gentle simmer over medium heat (about 20 minutes). Add fresh (or dried) thyme and cannellini beans. Cook for 10 minutes. Add white wine vinegar and maple syrup. Cook for five minutes and top with finely chopped green onions. Let the soup sit for 10-15 minutes before enjoying it with garlic or avocado toast or on a bed of rice. You can also coarsely blend the soup if desired, especially for kids. Enjoy!

Notes

*can sub in equal amount with any other white bean variety such as Great Northern, Navy or baby lima beans. Can also replace white beans with chickpeas. 
**or sub with 1 tbsp fresh lemon juice. Add it after turning the heat off.  

Nutrition

Serving: 1cupCalories: 119kcalCarbohydrates: 25gProtein: 4gFat: 1gMonounsaturated Fat: 1gSodium: 300mgPotassium: 206mgFiber: 3gSugar: 8gVitamin A: 6600IUVitamin C: 29.7mgCalcium: 90mgIron: 1.8mg
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