One-Pot White Bean & Kale Soup
This white bean & kale soup is the perfect cozy weeknight recipe for those chilly winter evenings. It is also creamy without the addition of any cream and loaded with plant-based protein, fiber, and low glycemic ingredients.
Servings: 4
Calories: 324.7kcal
Ingredients
- 1 tbsp olive oil
- 1 small onion diced
- 3 cloves garlic minced
- 1 medium carrot diced
- 1 stalk celery diced
- 1 lemon juiced
- 2 tbsp tahini
- 4 cups vegetable broth low-sodium
- ¼ tsp salt
- ¼ tsp pepper
- 1 tsp thyme dried
- 19 oz white beans canned, rinsed and drained
- 3 cups kale chopped
Optional garnish
- lemon zested
- Parmesan cheese shaved
- parsley chopped
Notes
*If you prefer a creamier soup in a separate bowl you can whisk 1 tablespoon of cornstarch with a few tablespoons of water or vegetable broth and add it to the soup to thicken.
** Note that the optional garnishes are not included in the nutrient analysis.
** Note that the optional garnishes are not included in the nutrient analysis.
Instructions
- Add olive oil to a large pot over medium heat. Mix in onion and garlic and sauté until soft, about 5 minutes.1 tbsp olive oil, 1 small onion, 3 cloves garlic
- Add chopped carrots and celery and sauté for another 5 minutes until vegetables soften.1 medium carrot, 1 stalk celery
- In a small bowl, whisk together lemon juice and tahini until well combined. If it is too thick you can add a tablespoon of water or vegetable broth to thin. Add tahini mixture, vegetable broth, salt, pepper, thyme, and ½ cup of white beans to the pot.1 lemon, 2 tbsp tahini, 4 cups vegetable broth, ¼ tsp salt, ¼ tsp pepper, 1 tsp thyme, 19 oz white beans
- Using an immersion blender, gently blend everything together until it reaches a creamy consistency. If you don’t have access to an immersion blender you can gently ladle the soup into a high-speed blender instead and pour it back into the pot once it reaches a creamy consistency.
- Add in the chopped kale and the remainder of the cannellini beans, stirring together until well combined.3 cups kale
- Remove from heat and let soup sit for 5 minutes to allow flavors to blend together.
- Serve soup garnished with lemon zest, chopped parsley, and parmesan cheese.lemon, Parmesan cheese, parsley
Cooking Tips
- Achieving Creamy Texture: The tahini and part of the cannellini beans are blended to give this soup a creamy texture without the need for cream. Ensure to blend thoroughly for the smoothest consistency.
- Adjusting Thickness: If you desire a thicker soup, the optional cornstarch slurry can be added. Remember, the soup will also naturally thicken upon standing.
- Garnishes: The optional garnishes of lemon zest, Parmesan cheese, and chopped parsley not only add flavour but also enhance the presentation of the soup.
Nutrition
Nutrition Facts
One-Pot White Bean & Kale Soup
Amount per Serving
Calories
324.7
% Daily Value*
Fat
8.9
g
14
%
Saturated Fat
1.3
g
8
%
Sodium
196.3
mg
9
%
Potassium
1106.3
mg
32
%
Carbohydrates
48.2
g
16
%
Fiber
13.7
g
57
%
Sugar
4.5
g
5
%
Protein
17.8
g
36
%
Vitamin C
65.3
mg
79
%
Calcium
287.7
mg
29
%
Iron
6.8
mg
38
%
Magnesium
116.7
mg
29
%
Zinc
2.5
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.