Soups and Stews Uncategorized

Creamy White Bean Soup with Kale

White Bean Soup with Kale
White Bean Soup with Kale

With the intention of creating heart-healthy, low-sodium, nutritious dishes, I bring you a white bean soup with kale. I’ve described it as creamy, but there is no cream. The creaminess comes from puréeing the beans themselves. To make this a vegan dish, simply swap out the chicken stock for vegetable stock. This recipe is also gluten-free (as long as the stock you use is gluten free). I’m eating it right now and it is totally hitting the spot. The heartiness of the puréed beans makes bread an unnecessary companion, which is good, since I’m trying to avoid that too.

You can garnish this soup with grated Parmesan cheese and certainly season it with additional salt, but since we’re cutting back on salt and fat, I’ve left out both.

Creamy White Bean Soup with Kale


1 lb of dried Great Northern Beans
2 Tbsp olive oil
2 cups diced onions
3 garlic cloves, minced
2 carrots, chopped or diced
1 Tbsp fresh rosemary, chopped finely
5-6 cups low-salt chicken stock
3/4 of a bunch of kale (I used curly kale)
Freshly ground pepper


1. Rinse and sort beans. In a large stockpot, cover with water (about 6 cups) and bring to a boil. Boil for 2 minutes. Remove from heat, cover and let sit 1 hour. This is the quick replacement for soaking overnight. Once they are soaked, drain the water.

2. In a large stockpot, heat olive oil over medium heat. Add onions, garlic and carrots and sautée gently until softened and golden, about 15 minutes. (Watch heat carefully to ensure onions don’t brown too much).

3. Add rosemary and sauée 1 minute. Add beans, then add chicken stock and bring to a boil. Reduce and simmer for about 20 minutes (unless your beans were really tender, in which case, you may be able to simmer for as little as 10 minutes).

4. While soup is simmering, blanch the kale. Here’s how. Trim stems off of the kale leaves by folding them in half and slicing along the spine of the stem. Bring a small amount of water to a boil. Add kale and boil for 2 minutes. Rinse with cold water. Pat dry on paper towels and cut kale into small, bite-size pieces. Set aside.

5. Once the beans have simmered long enough to be fork tender, purée the soup in batches in a blender and then return it to the pot. Reheat and add most of the kale. Save a few pieces of kale for garnish. Pepper to taste. Serve immediately or chill and reheat later.

Blog Widget by LinkWithin