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.
- Suitable for diets:
- Dairy-Free
- Gluten Free
- High-Fiber
- Low-Sodium
- Mediterranean
- Vegetarian
Why Diabetes Friendly?
- Low Glycemic Ingredients: The soup is made with low glycemic ingredients such as kale and cannellini beans, which can help in managing blood sugar levels.
- Rich in Nutrients: Kale is high in vitamins A, C, and K, and cannellini beans provide a good source of protein and fiber, making this soup not only filling but also nutritious.
- Healthy Fats: Olive oil is a source of monounsaturated fats, beneficial for heart health and potentially helpful in insulin sensitivity.
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Ingredients
- olive oil 1 tbsp
- onion (diced) 1 small
- garlic (minced) 3 cloves
- carrot (diced) 1 medium
- celery (diced) 1 stalk
- lemon (juiced) 1
- tahini 2 tbsp
- vegetable broth (low-sodium ) 4 cups
- salt ¼ tsp
- pepper ¼ tsp
- thyme (dried ) 1 tsp
- white beans (canned, rinsed and drained ) 19 oz
- kale (chopped ) 3 cups
Optional garnish
- lemon (zested)
- Parmesan cheese (shaved )
- parsley (chopped )
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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.
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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
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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.
FAQ
- Can I use other types of beans?
Yes, you can substitute cannellini beans with other white beans such as Great Northern beans or navy beans. The cooking time and process would remain the same. - How can I store leftovers?
Leftover soup can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat on the stove or in the microwave until heated through. - Is there a way to make this soup completely plant-based?
To make this soup fully plant-based, simply omit the Parmesan cheese garnish or use a plant-based cheese alternative. The soup itself, without the Parmesan cheese garnish, is vegan.
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Nutrition
Per serving
Calories: 324.7kcal
Carbohydrates: 48.2g
Fiber: 13.7g
Sugar: 4.5g
Fat: 8.9g
Saturated Fat: 1.3g
Trans Fat:
Protein: 17.8g
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.
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