Cannellini beans, tomatoes and kale simmer in a vegetable broth seasoned with garlic and Italian herbs. Mashing some of the beans in the pot thickens the soup without dairy, before lemon juice finishes it.
AI illustration: The recipe image was created with AI. The finished dish may look different.
Why you will like this recipe
- Mashing some of the cannellini beans thickens the broth without cream.
- Kale is added after the beans and tomatoes have simmered, so its cooking time can be controlled separately.
- A final spoonful of lemon juice brightens the garlic-and-herb broth.
Substitutions
Chickpeas can replace cannellini beans. Spinach works in place of kale but needs only 2 minutes of cooking.
Ingredient choices and cooking cues
Cannellini beans give this soup a creamy texture while keeping enough whole beans for a substantial spoonful. Draining them lets the vegetable broth set the seasoning rather than bringing the canning liquid into the pot. The onion and carrot should soften before the liquid goes in: this takes the sharp edge off the onion and helps their sweetness balance the tomatoes. Garlic needs much less cooking, so watch for its aroma without letting it turn dark.
Mashing some beans thickens the broth with the ingredients already in the soup. Aim for a rough mash rather than a completely smooth puree; small pieces disperse easily while the remaining beans retain their shape. If the soup looks thin before the kale goes in, stir the mashed beans through thoroughly before deciding whether it needs further adjustment.
Remove the tough kale stems and look for leaves that have softened without losing all their texture. Lemon belongs at the finish, where its acidity lifts the beans and tomato. Taste before adding more salt, especially when using a well-seasoned broth.
Rinsing canned beans reduces excess sodium and keeps the broth clean-tasting.
Storage and reheating
Refrigerate for up to 4 days or freeze for up to 3 months. Reheat to a simmer.
Recipe card
White Bean and Kale Soup
Ingredients
Method
- Heat the oil in a large pot. Cook onion and carrots for 6 minutes. Add garlic for 30 seconds.
- Add beans, tomatoes, broth, Italian seasoning, salt, and pepper. Simmer for 15 minutes.
- Mash about 1 cup (240 ml) of the beans against the side of the pot to thicken the broth.
- Add kale and simmer for 6 to 8 minutes. Finish with lemon juice.
Estimated nutrition per serving
| Nutrient | Per serving |
|---|---|
| Energy | 187 kcal |
| Protein | 7.9 g |
| Fat | 5.3 g |
| Saturated fat | 0.8 g |
| Carbohydrate (including fiber) | 29.3 g |
| Fiber | 7.5 g |
| Sugar | 7.0 g |
| Sodium | 691 mg |
Estimates are calculated from the ingredient amounts and standard food composition references, divided into the stated number of equal servings. They are not laboratory measurements. Brands, substitutions, optional additions and portion sizes can change the result. Optional toppings, extra side dishes and unspecified added salt are excluded from the base estimate.
Frequently asked questions
How can I make it thicker?
Mash more beans or blend one cup of soup and return it to the pot.
Is it vegan?
Yes, when prepared with vegetable broth as written.
Can I use another type of canned white bean?
Great northern beans or butter beans give a similar style of soup. Their size and softness vary, so mash gently and keep some intact. The finished texture may be slightly less creamy or more chunky than with cannellini beans.
Why has the soup become thicker after standing?
The mashed beans continue to bind liquid as the soup settles. Stir in vegetable broth while reheating until the consistency suits you, then check the seasoning again because the added liquid dilutes it.
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