Home > Soups & Stews > White Bean and Kale Soup White Bean and Kale Soup March 31, 2020 | 34 Comments SAVE TO RECIPE BOX Jump to Recipe This post may contain affiliate links. Please read my disclosure policy. This one pot white bean and kale soup is loaded with nutritious ingredients. This vegetarian soup is hearty and packed with plant-based protein (quinoa & white beans), but you can add in some shredded, cooked chicken if desired. Nothing compares to a big crusty loaf of bread as an accompaniment for this soup! If you’d also like a salad on the side, this Olive Garden Salad would pair nicely. White Bean and Kale Soup This nutritious and hearty soup is the perfect recipe for a chilly winter night. It’s total comfort food, but won’t leave you feeling heavy and sluggish thanks to all the veggies and healthful ingredients. While it’s technically a vegetarian soup, you won’t miss the meat! Quinoa and white beans are loaded with protein which will help this soup be even more satiating. While there’s a bit of prep up front with dicing the veggies, this white bean and kale soup comes together relatively quickly and is fairly hands-off throughout the cooking process. As long as you stir it a few times throughout, you’ll be good to go! Below I’m sharing a few tips and ingredient notes along with some variation ideas. Veggie notes Finely dice the veggies: You don’t want any chunks of uncooked carrot, onion, celery, or garlic, so take your time to be certain the veggies are finely and evenly diced. Take time developing the flavor base. The mirepoix (carrot, onion, & celery), tomato paste, and seasonings really set up this white bean and kale soup to have a rich flavor; take your time sautéing and getting these veggies tender. Short-cut: Many grocery stores sell pre-chopped mirepoix in the produce section. Use 3 cups of these already-chopped veggies in place of your own celery, onions, and carrots. Tomatoes Good tomatoes make all the difference in this white bean and kale soup. I highly recommend San Marzano® or Muir Glen® fire-roasted crushed and diced tomatoes in this recipe. Why fire-roasted tomatoes? When tomatoes are charred over a flame before being crushed (or diced) and canned, the contact with that flame brings out the tomato’s sweetness and gives a distinct smoky flavor. It’s a great way to get more flavor without any extra work. Lower-quality canned tomatoes tend to be a bit more acidic; so if needed, add a teaspoon or two of sugar to counteract that. Variations Soup thickness: as the quinoa cooks through, it continues to expand and thicken the soup. As written, this is a very thick soup (stew-like), but feel free to add some additional broth if desired. Additional protein: The quinoa and beans add a lot of protein, but if you’d like more, stir in some shredded rotisserie chicken near the end of cooking to warm it through. Use spinach instead of kale: if you aren’t a fan of kale, add some baby spinach in instead. Add it in off the heat and gently stir; the residual heat will wilt it quickly. Use chicken broth: if you aren’t a vegetarian, chicken broth (or stock) can be used in place of the vegetable broth. Swap out the beans: if you don’t love white beans, use kidney beans or red beans instead. Tips Season as you go. Taste often and season the soup as you go. At the end of making this soup, be sure to taste again before serving and adjust the salt and pepper. Garnish: Freshly chopped flat leaf Italian parsley and freshly grated Parmesan cheese makes the perfect finishing touch to this white bean and kale soup. QUICK TIP Rinse the quinoa. If the quinoa isn’t already rinsed (it will say on the package, if it is), add it to a fine mesh sieve and rinse under cold water. This removes the saponin coating which can cause quinoa to taste bitter. (Saponins are bitter compounds that are naturally present in quinoa and help protect the plant from pests. Some people are sensitive to saponins, and rinsing well helps remove them from the grain.) More soup recipes Taco Chili made in 30 minutes or less! Creamy Chicken Noodle Soup with spaghetti noodles Healthy Minestrone Soup with quinoa Best ever Lentil Soup with Parmesan Chicken Vegetable Soup with roasted vegetables FOLLOW ALONG! Subscribe to my newsletter and follow along on Facebook, Pinterest and Instagram for the latest updates, recipes and content. White Bean and Kale Soup 5 from 4 votes - Review this recipe This one pot white bean and kale soup is loaded with nutritious ingredients. This vegetarian soup is hearty and packed with plant-based protein (quinoa & white beans), but you can add in some shredded, cooked chicken if desired. SAVE TO RECIPE BOX Print Recipe White Bean and Kale Soup 5 from 4 votes - Review this recipe SAVE TO RECIPE BOX Print Recipe This one pot white bean and kale soup is loaded with nutritious ingredients. This vegetarian soup is hearty and packed with plant-based protein (quinoa & white beans), but you can add in some shredded, cooked chicken if desired. Course Dinner Cuisine American Keyword White Bean and Kale Soup Prep Time 25 minutes Cook Time 20 minutes Total Time 45 minutes Servings 6 servings Calories 222kcal Cost $5.35 Ingredients3 tablespoons olive oil1 cup EACH: diced carrots, diced onion, diced celery (~2 large carrots, 3 celery stalks, and 1 small onion)1 heaping tablespoon minced garlic (~4 cloves)1/4 cup tomato paste1 teaspoon dried parsley1/2 teaspoon EACH: dried oregano, dried basil1/4 teaspoon EACH: dried crushed rosemary, dried thyme, pepper2 teaspoons Italian seasoning3/4 teaspoon fine sea salt2 bay leaves2 cans (14.5 ounces EACH) fire-roasted diced tomatoes (I love San Marzano or Muir Glen)6 cups vegetable stock or broth (can use chicken broth if not vegetarian)3/4 cup white quinoa, (See Note 1)1 can (15 ounces) white cannellini or Great Northern white beans, drained and rinsed2 cups (loosely packed) coarsely chopped kaleFinishing touches: 1 more tablespoon olive oil, 1 tablespoon lemon juice, freshly grated Parmesan cheese, fresh parsley (optional) InstructionsVEGGIES: Add 3 tablespoons olive oil to a large cast iron pot. Heat to medium and once oil is hot, add the 1 cup diced carrots, 1 cup diced celery, 1 cup diced onion, and heaping 1 tablespoon minced garlic. Add a tiny pinch of salt and cook, stirring often, until veggies are tender, about 7-9 minutes. Add in the tomato paste and seasonings (dried parsley, dried oregano, dried basil, dried rosemary, dried thyme, pepper, Italian seasoning, and sea salt.) Cook and stir until fragrant, about another 30 seconds.SIMMER: Add both cans of undrained, fire-roasted diced tomatoes and stir for 1 minute still over medium heat. Add in the 2 bay leaves and rinsed quinoa. Stir and add in the 6 cups vegetable stock. Increase heat to high and bring the soup to a boil. Once boiling, reduce the heat to low and simmer for 15 minutes. (Soup should be maintaining a simmer, but not boiling). Stir occasionally.FINISHING: After 15 minutes, add in the 1 can of drained and rinsed white beans and kale. Stir and cook for 3-4 more minutes or until quinoa has fully "popped" and kale is softened. Finish the soup with 1 more tablespoon olive oil and, if desired, 1 tablespoon lemon juice. Taste and adjust seasonings as needed. Remove the bay leaves and serve.SERVE: Garnish bowls of soup with grated Parmesan cheese and chopped fresh parsley, if desired.STORAGE: Soup will continue to thicken as the quinoa expands. We still think it tastes great, but it does get thicker and thicker as it stands. This soup is best eaten within 2-3 days. It does not freeze well; the soup continues to absorb liquid and gets overly bloated.SLOW COOKER INSTRUCTIONS: Follow step one and then transfer everything from that pot to a 6 quart crockpot. Add in the diced tomatoes, stock, rinsed quinoa, drained and rinsed white beans, and bay leaves. Cook on high for 2-3 hours or low for 3-5 hours or until quinoa has popped and veggies are tender. Stir in kale, olive oil, and lemon juice. Remove bay leaves. Adjust salt and pepper; serve in bowls garnished with fresh parsley and topped with Parmesan cheese. Recipe NotesNote 1: If the quinoa isn't already rinsed (it will say on the package, if it is), add it to a fine mesh sieve and rinse under cold water. This removes the saponin coating which can cause quinoa to taste bitter. Nutrition FactsServing: 6servings | Calories: 222kcal | Carbohydrates: 33g | Protein: 7.5g | Fat: 8g | Sodium: 1049.4mg | Fiber: 8.4g | Sugar: 9.2g We do our best to provide accurate nutritional analysis for our recipes. Our nutritional data is calculated using a third-party algorithm and may vary, based on individual cooking styles, measurements, and ingredient sizes. Please use this information for comparison purposes and consult a health professional for nutrition guidance as needed. DID YOU MAKE THIS RECIPE? I love hearing from you when you've made one of my recipes! Tag me on Instagram at @ChelseasMessyApron or leave me a comment below.