Healthy White Bean and Kale Soup

Creamy white bean and kale soup in a ceramic bowl, with tender white beans, chopped kale, and a light golden broth. Hearty vegetable soup with a smooth texture, visible greens, and beans throughout, served warm on a wooden table for a cozy, healthy meal.

Healthy White Bean and Kale Soup

Nesting Lane

Healthy White Bean and Kale Soup made with cannellini beans, vegetables, and herbs for an easy soup meal.

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Prep Time 15

Cook Time 35

Total Time 50

Course Soup

Cuisine American

Servings

Equipment

Ingredients

1 tablespoon olive oil
1 medium yellow onion diced
2 cloves garlic minced
2 carrots diced
2 stalks celery diced
1 teaspoon dried thyme
1 teaspoon dried oregano
1 bay leaf
6 cups low sodium vegetable broth
3 cans (15 ounces each) cannellini beans drained and rinsed
4 cups chopped kale stems removed
salt to taste
ground black pepper to taste
1 tablespoon lemon juice

Instructions

In a large pot over medium heat, heat the olive oil.
Add the diced onion, carrots, and celery.
Cook for 5 minutes, stirring often, until the vegetables begin to soften.
Add the minced garlic, dried thyme, and dried oregano.
Cook for 1 minute, stirring constantly.
Pour in the vegetable broth.
Add the bay leaf and two cans of cannellini beans.
Increase heat and bring the soup to a boil.
Reduce heat to low and simmer uncovered for 15 minutes.
Add the remaining can of beans and the chopped kale.
Simmer for 10 minutes until the kale softens.
Remove and discard the bay leaf.
Stir in the lemon juice.
Season with salt and black pepper.

Notes

9 WW Smart Points

Tips and Tricks

Thicker Broth - Mash some of the beans against the side of the pot using a wooden spoon. Stir them back into the soup to add body.

Herb Adjustment - Dried thyme and oregano can be adjusted slightly based on preference. Keep the amounts close so the herbs don’t overpower the vegetables.

Kale Texture - Add the kale near the end and avoid overcooking so it stays tender without turning soft.

Reheating and Storage

Refrigerator Storage - Transfer cooled soup to an airtight container. Store in the refrigerator for up to 4 days.

Freezer Storage - Place cooled soup in freezer-safe containers, leaving space at the top. Freeze for up to 3 months.

Reheat on Stovetop - Place soup in a saucepan over low heat. Stir occasionally until warmed through.

Reheat in Microwave - Transfer a portion to a microwave-safe bowl. Heat in 60-second intervals, stirring between each, until hot.

Nutrition

Calories: 312kcalCarbohydrates: 55gProtein: 18gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 44mgPotassium: 1184mgFiber: 13gSugar: 4gVitamin A: 4869IUVitamin C: 17mgCalcium: 223mgIron: 7mg

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