Introduction
White Bean and Kale Soup with Garlic is a hearty, wholesome, and nourishing soup that’s perfect for cozy evenings or light, health-focused meals. The creamy texture of tender white beans, the earthy bitterness of kale, and the depth of flavor from garlic and herbs come together to create a dish that feels both rustic and comforting.
It’s naturally high in protein and fiber, making it filling and nutritious without being heavy. Plus, it’s a simple one-pot recipe that’s quick enough for weeknights but elegant enough to serve at gatherings.
Why I Love This Recipe
I love this recipe because it embodies the idea of comfort in a bowl. The garlic infuses the broth with a warm, savory base, while the beans add creaminess and body without needing cream. The kale adds freshness and color, balancing out the richness beautifully.
It’s also one of those soups that tastes even better the next day, making it a perfect meal prep option. I love how versatile it is—you can make it vegan, add sausage or chicken for extra protein, or keep it simple and plant-based. It’s truly a recipe that adapts to any kitchen and craving.
Why It’s a Must-Try Dish
- Nutritious powerhouse: Packed with plant protein, fiber, and vitamins.
- Comforting yet light: Fills you up without weighing you down.
- Easy and quick: Comes together in under 40 minutes.
- Versatile: Works as a main dish or a starter.
- Meal-prep friendly: Stores and freezes well.
Preparation & Cooking Time
- Preparation Time: 10 minutes
- Cooking Time: 25 minutes
- Total Time: 35 minutes
- Servings: 6 servings
- Calories: ~220–250 per serving
Cuisine & Course
- Cuisine: Mediterranean / Italian-inspired
- Course: Main Dish or Starter (Soup)
Ingredients
- 2 tbsp olive oil
- 1 large onion, diced
- 4 garlic cloves, minced (or roasted for milder flavor)
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 tsp dried thyme (or 2 tsp fresh)
- 1 tsp dried oregano
- ½ tsp red pepper flakes (optional, for heat)
- 2 cans (15 oz each) white beans (cannellini or great northern), drained and rinsed
- 6 cups vegetable broth (or chicken broth)
- 1 bunch kale, stems removed, leaves chopped
- 1 bay leaf
- Salt and freshly ground black pepper, to taste
- Juice of ½ lemon (optional, for brightness)
Garnish (Optional)
- Fresh parsley or basil, chopped
- Grated Parmesan cheese (or vegan alternative)
- Crusty bread for serving
Simple Cooking Directions
- Sauté onion, garlic, carrots, and celery in olive oil.
- Add herbs, beans, broth, and bay leaf; simmer.
- Stir in kale and cook until tender.
- Finish with lemon juice, season, and serve hot.
Step-by-Step Recipe Preparation
Step 1: Build the Flavor Base
- Heat olive oil in a large soup pot over medium heat.
- Add onion, carrots, and celery; sauté 5–6 minutes until softened.
- Stir in garlic and cook for 1 minute until fragrant.
Step 2: Add Beans and Broth
- Stir in thyme, oregano, and red pepper flakes.
- Add beans, broth, and bay leaf.
- Bring to a boil, then reduce heat and let simmer for 15 minutes.
Step 3: Add Kale
- Stir in chopped kale.
- Simmer another 5–7 minutes, until kale is tender but still vibrant green.
Step 4: Adjust & Serve
- Remove bay leaf.
- Stir in lemon juice (if using).
- Season with salt and pepper to taste.
How to Serve
- Serve hot with a sprinkle of fresh parsley and Parmesan cheese.
- Pair with crusty bread, garlic bread, or focaccia for dipping.
- Works beautifully as a light main or a starter before pasta or roasted meats.
Additional Recipe Tips
- Mash a handful of beans before adding broth for a creamier texture.
- Roast the garlic for a deeper, sweeter flavor.
- Add a splash of white wine when sautéing the vegetables for extra depth.
- Use baby kale or spinach if you prefer a milder green.
Variations
- With Sausage: Add cooked Italian sausage or chorizo for heartiness.
- Vegan Creamy: Stir in coconut milk or cashew cream.
- Grain Boost: Add cooked farro, barley, or quinoa.
- Spicy: Increase red pepper flakes or add a diced chili.
- Tuscan Style: Add diced tomatoes and finish with fresh basil.
Freezing & Storage
- Refrigeration: Store in an airtight container in the fridge for up to 4 days.
- Freezing: Freeze for up to 2 months. Kale may soften, but flavor remains excellent.
- Reheating: Warm gently on the stove, adding extra broth if needed.
Special Equipment Needed
- Large soup pot or Dutch oven
- Wooden spoon
- Ladle
- Optional: immersion blender (for creamy variation)
Conclusion
White Bean and Kale Soup with Garlic is a nutritious, hearty, and versatile soup that’s as comforting as it is wholesome. Whether you make it vegan, add sausage, or keep it rustic with simple herbs, this soup is a delicious staple for any season. With its warm garlic flavor, nourishing beans, and fresh kale, it’s the perfect dish to cozy up with on a chilly day.
White Bean and Kale Soup with Garlic
Description
White Bean and Kale Soup with Garlic is a hearty, wholesome, and nourishing soup that’s perfect for cozy evenings or light, health-focused meals. The creamy texture of tender white beans, the earthy bitterness of kale, and the depth of flavor from garlic and herbs come together to create a dish that feels both rustic and comforting.
Ingredients
Instructions
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Step 1: Build the Flavor Base : Heat olive oil in a large soup pot over medium heat. Add onion, carrots, and celery; sauté 5–6 minutes until softened. Stir in garlic and cook for 1 minute until fragrant.
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Step 2: Add Beans and Broth : Stir in thyme, oregano, and red pepper flakes. Add beans, broth, and bay leaf. Bring to a boil, then reduce heat and let simmer for 15 minutes.
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Step 3: Add Kale : Stir in chopped kale. Simmer another 5–7 minutes, until kale is tender but still vibrant green.
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Step 4: Adjust & Serve : Remove bay leaf. Stir in lemon juice (if using). Season with salt and pepper to taste.
