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White Bean Kale Soup

Print Recipe
This Tuscan inspired white bean and vegetable soup is creamy and nourishing, not to mention ready in half an hour.
Course Main Course, Soup
Cuisine American, Italian
Keyword bean and vegetable soup, creamy plant based soup, creamy vegan soup, easy plant based meal prep, Italian vegetable soup, kale, tuscan vegetable soup, white bean kale soup, white beans
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 4
Calories 321.8
Author carleigh

Equipment

Ingredients

  • 1 tbsp olive oil
  • 1 white onion diced
  • 1 carrot diced
  • 2 stalks celery diced
  • 4 cloves garlic minced
  • 2 tbsp tomato paste
  • 1 tbsp Italian seasoning
  • 1 tsp oregano
  • 2 cans white beans 14 or 15 oz cans, drained and rinsed
  • 4 cups vegetable broth
  • ½ cup coconut milk
  • 1 handful kale roughly chopped
  • 1 lemon juiced
  • salt and pepper to taste

Instructions

  • Heat the olive oil in a large pot over medium heat. Add the onion, carrot, and celery, and sauté for 5 to 7 minutes until softened. Stir in the garlic, tomato paste, Italian seasoning, and oregano, cooking for another minute until fragrant.
  • Add the white beans and vegetable broth, stirring to combine. Bring to a gentle boil, then reduce the heat and simmer for 10 minutes. 
  • Using a potato masher or the back of a spoon, lightly mash some of the beans in the pot to thicken the soup.
  • Stir in the coconut milk and chopped kale, simmering for another 3 to 5 minutes until the kale has wilted and the soup is creamy. Finish with the lemon juice and season generously with salt and pepper to taste.
  • Serve warm with crusty bread or a sprinkle of nutritional yeast for extra flavor.

Notes

  • Switch up the greens if you don't have kale. You can use spinach, collard greens, or even frozen herbs.
  • Coconut milk can have quite a strong flavor. Try oat milk, cashew cream, or even a splash of tahini for a milder flavor.
  • Add even more protein by topping each serving with some air fryer tofu cubes. Similarly, you can stir in some textured soy pieces right into the soup.
  • Serve it your way! Enjoy this white bean kale soup with crusty bread, over rice, or drizzled with olive oil.

Nutrition

Calories: 321.8kcal | Carbohydrates: 46.4g | Protein: 15.6g | Fat: 10.4g | Saturated Fat: 6g | Polyunsaturated Fat: 0.8g | Monounsaturated Fat: 2.9g | Sodium: 107.9mg | Potassium: 1085.6mg | Fiber: 12.3g | Sugar: 5.4g | Vitamin A: 3620.2IU | Vitamin C: 28.6mg | Calcium: 201.2mg | Iron: 6.9mg