Servings: 6
Prep time: 15–20 minutes
Cook time: 35–45 minutes
Total: about 1 hour
Difficulty: Easy
Style: Vegetarian, naturally dairy-free if Parmesan is omitted
This version is based on the proportions and ingredients commonly used in white-bean/kale soups; similar recipes from Nutrition.gov, MedlinePlus and university extension programs use white beans, kale, tomatoes, onion, garlic and broth.
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Nutrition.gov
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Ingredients
For the soup
2 tablespoons olive oil
1 medium onion, finely chopped
3 cloves garlic, minced
2 medium carrots, diced
2 celery stalks, diced
1 medium potato, diced — optional
1½ cups cooked white beans, or 1 large 15-oz can, drained and rinsed
1½ cups diced tomatoes, fresh or canned
6 cups vegetable broth
4–5 cups fresh kale, chopped
1 teaspoon dried oregano
½ teaspoon dried thyme
½ teaspoon dried rosemary
1 bay leaf
½ teaspoon black pepper
½ teaspoon paprika
½ teaspoon salt, or to taste
1–2 tablespoons lemon juice
1 tablespoon chopped fresh parsley
1–2 tablespoons grated Parmesan, optional
For the bread shown in the picture
Serve with:
Crusty bread, dinner rolls or garlic toast
1 tablespoon olive oil
1 small garlic clove
Pinch of salt
Step-by-step method
1. Prepare the vegetables
Wash the kale thoroughly, remove tough stems and chop the leaves.
Dice the onion, carrots, celery and potato into fairly small pieces. Keeping the pieces similar in size helps everything cook evenly.
2. Build the flavor base
Heat 2 tablespoons olive oil in a large heavy-bottomed pot over medium heat.
Add the onion, carrots and celery.
Cook for 6–8 minutes, stirring occasionally, until the onion becomes translucent and the vegetables begin to soften.
Add the garlic and cook for another 30–60 seconds.
3. Add the seasonings
Add:
oregano
thyme
rosemary
paprika
black pepper
bay leaf
Stir for about 30 seconds. This briefly toasts the herbs and spices and gives the soup more depth.
4. Add tomatoes and potato
Add the diced tomatoes and potato.
Cook for approximately 2–3 minutes, stirring.
5. Add broth and beans
Pour in the vegetable broth.
Add the white beans.
Bring the soup to a gentle boil, then reduce the heat to low.
Cover partially and simmer for approximately 20 minutes, or until the carrots and potato are tender.
6. Make it naturally thicker
For a soup resembling the photograph, don’t leave the broth completely thin.
Take about ½–1 cup of the beans and vegetables with some broth and mash them with a potato masher, or briefly blend them.
Return the mixture to the pot.
This releases starch from the beans and gives the soup a richer texture without needing cream. Bean purée is also used as a thickening technique in other bean-and-kale soup recipes.
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Eat Right
7. Add the kale
Add the chopped kale in handfuls.
It will initially look like far too much, but it quickly wilts.
Simmer for approximately 5–8 minutes, until the kale is tender but still has some color and texture. Similar established recipes add kale toward the end so it only cooks for a few minutes.
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MedlinePlus
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8. Finish the soup
Remove the bay leaf.
Stir in:
lemon juice
parsley
additional black pepper
salt if necessary
Taste.
If it tastes flat, add another ½–1 tablespoon lemon juice before adding more salt. The acidity helps brighten the beans and vegetables.
9. Serve
Ladle the hot soup into bowls.
For the presentation in your photo, drizzle a tiny amount of olive oil over the top and serve with toasted crusty bread or a warm dinner roll.
Optional: finish with a little grated Parmesan.
Simple garlic toast
Add the onion, carrots and celery.
Cook for 6–8 minutes, stirring occasionally, until the onion becomes translucent and the vegetables begin to soften.
Add the garlic and cook for another 30–60 seconds.
3. Add the seasonings
Add:
oregano
thyme
rosemary
paprika
black pepper
bay leaf
4. Add tomatoes and potato
Brush bread with olive oil.
Rub lightly with a cut garlic clove.
Sprinkle with a little salt.
Toast at 200°C / 400°F for 6–10 minutes, until golden and crisp.
Nutrition information
For a version using beans, vegetables, kale and broth without Parmesan or bread, a reasonable estimate is approximately:
Nutrient Per serving
Calories 200–250 kcal
Protein 8–11 g
Carbohydrates 30–35 g
Fiber 8–10 g
Fat 6–8 g
Saturated fat ~1 g
Sodium 300–600 mg*
*Sodium varies substantially depending on the broth and whether canned or dried beans are used.
For comparison, MedlinePlus lists a kale-and-white-bean soup at 120 calories, 6 g protein and 5 g fiber per 1-cup serving, while another white-bean/kale recipe from the Bean Institute provides 200 calories, 12 g protein and 8 g fiber per serving.
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MedlinePlus
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Nutritional highlights
White beans: provide plant protein, complex carbohydrates and substantial dietary fiber.
Kale: contributes vitamins and minerals while adding relatively few calories.
Carrots: provide beta-carotene and natural sweetness.
Tomatoes: add acidity, color and flavor.
Olive oil: contributes primarily unsaturated fat and helps carry the flavors of the herbs and vegetables.
Bread: makes the meal considerably more calorie- and carbohydrate-dense, so include it according to your appetite and dietary needs.
Useful variations
Make it vegan
Simply leave out Parmesan and use vegetable broth.
Make it creamier
Blend 1–2 cups of the finished soup and stir it back into the pot. You get a creamy texture without cream.
Add chicken
Add 1½–2 cups cooked shredded chicken near the end and simmer for 5 minutes.
Add pasta
Add approximately ½ cup small pasta during the last 8–10 minutes. You may need additional broth.
Make it spicy
Add:
½ teaspoon chili flakes, or
½ teaspoon cayenne, or
1 finely chopped fresh chili.
Use different beans
Cannellini, Great Northern, navy beans or other cooked white beans all work well. Established recipes use several of these varieties interchangeably.
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beaninstitute.com
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Recipe Q&A
Q: Can I use canned beans?
Yes. Drain and rinse them before adding. Rinsing can also reduce some of the sodium from the can.
Q: Can I use dried beans?
Yes. Cook them completely before making the soup. One established recipe notes that cooked dried beans can be substituted for canned beans.
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Nutrition.gov
Q: Can I substitute spinach for kale?
Yes. Add spinach during the final 1–2 minutes because it wilts much faster.
Q: Why is my soup too watery?
Mash or blend some of the beans and vegetables and return them to the pot. You can also simmer uncovered for 5–10 minutes.
Q: Why is my soup too thick?
Add hot vegetable broth or water a little at a time until you reach the desired consistency.
Q: Can I make it ahead?
Yes. In fact, the flavor often improves after resting. Refrigerate leftovers promptly; MedlinePlus recommends refrigerating leftovers within 2 hours.
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MedlinePlus
Q: How long does it keep?
Keep refrigerated in a covered container and use within about 3–4 days for best quality.
Q: Can I freeze it?
Yes. Freeze in individual portions. Leave a little space in the container because the soup expands as it freezes.
Q: Can I use frozen kale?
Absolutely. Add it toward the end and allow a few extra minutes for it to heat through.
Q: What beans look closest to the photograph?
Cannellini or Great Northern beans would give the large, creamy white-bean appearance seen in the bowl.
Q: What makes the soup taste restaurant-style?
Build flavor in layers: properly sauté the onion/carrot/celery, briefly cook the garlic and herbs, use a flavorful broth, partially mash the beans, and finish with lemon juice and good olive oil.
Q: Is the bread part of the soup recipe?
No. It is a serving accompaniment. The picture appears to show toasted/crusty bread alongside the soup rather than bread cooked into it.
Best version for the pictured result
For the closest overall appearance and texture, I’d use cannellini beans + kale + carrots + onion + celery + tomatoes + potato + garlic + rosemary + thyme, then partially mash some of the beans and finish with lemon juice and olive oil. That produces the chunky, colorful, brothy-but-slightly-thick soup shown in the image.