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Bean and kale soup recipe

Bean and kale soup recipe



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  • Recipes
  • Dish type
  • Soup
  • Bean and lentil soup
  • Bean soup

Kale soup loaded with beans and vegetables is a hearty and flavourful soup to have for lunch or dinner. Serve with a chunk of crusty bread.

6 people made this

IngredientsServes: 6

  • 3 tablespoons olive oil, or as needed
  • 1 large onion, diced
  • 5 carrots, sliced
  • 5 stalks celery, chopped
  • salt and ground black pepper to taste
  • 2 cloves garlic, minced
  • 1L chicken stock
  • 1 (400g) tin black beans, drained and rinsed
  • 1 (400g) tin cannellini beans, drained and rinsed, divided
  • 75g chopped kale, or to taste
  • 1 tablespoon apple cider vinegar, or to taste

MethodPrep:15min ›Cook:35min ›Ready in:50min

  1. Heat olive oil in a soup pot over medium heat; cook and stir onion, carrots, celery, salt and pepper in the hot oil until carrots are tender, 10 to 15 minutes. Stir garlic into vegetable mixture and cook until fragrant, about 2 minutes.
  2. Stir chicken stock, black beans and 1/2 tin cannellini beans into vegetable mixture.
  3. Blend remaining cannellini beans in a food processor or blender until smooth; stir into vegetable mixture. Add kale and apple cider vinegar to vegetable mixture; bring to the boil. Reduce heat and simmer until flavours have blended, 20 to 30 minutes.

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Reviews & ratingsAverage global rating:(1)

Reviews in English (1)

by Adrienne

My guests raved about the luncheon I served! I made this soup per the recipe and added extra kale and carrots, blending in some cooked pasta at the end. The apple cider vinegar added an intriguing slightly sweet finish.I served it with crusty bread and Parmesan cheese. As a left over, the soup needs more broth. I'll double the the amount next time I make it!-14 Jan 2019


  • 1 tablespoon extra-virgin olive oil
  • 4 ½ ounces kielbasa, halved lengthwise and sliced (1 cup)
  • 1 cup frozen chopped onion, thawed
  • 1 teaspoon garlic powder
  • 1 teaspoon ground cumin
  • 1 teaspoon dried thyme
  • 1 teaspoon smoked paprika
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • 4 cups low-sodium chicken broth
  • 4 cups chopped kale
  • 1 15-ounce can no-salt-added cannellini beans, rinsed

Heat oil in a large saucepan over medium-high heat. Add kielbasa and onion cook, stirring, for 2 minutes. Add garlic powder, cumin, thyme, smoked paprika, salt and pepper cook, stirring, until fragrant, about 30 seconds. Add broth, kale and beans. Cover and bring to a boil. Uncover, reduce heat to maintain a simmer and cook until the kale is tender, 5 to 7 minutes.


WHITE BEAN AND KALE SOUP

There’s something incredible about kale. I’m one of the very first people who hopped on the kale wagon and I’m loving it. There’s also plenty of Kale recipes here on the blog in case you’re skeptical (just search the word kale in my search bar). Finally, try to read this Kale Salad with Spicy Lentils post where I write so much about massaging kale and more!

In this white bean soup, the contrast of creamy white beans and bitterness of kale is so delicious! You can definitely use spinach rather than the kale if you prefer.

The other ingredients like chopped tomatoes, chewy barley and mushrooms just add the perfect flavor and texture for a hearty soup.


How to make this bean and kale soup

(Note: the full recipe is at the bottom of the page)

  • Slowly cook diced onion, carrots and celery in olive oil for 10 minutes
  • Add garlic, paprika, oregano
  • Stir in the rest of the ingredients, EXEPT for the kale
  • Cover and cook for 20 minutes
  • Add the kale and cook for a further 3-4 minutes
  • Taste, adjust the seasoning and serve!

White Bean And Kale Soup

This healing White Bean And Kale Soup is light and comforting at the same time… it’s so delicious!

It’s the middle of the week and that means it’s about time for me to make a big pot of soup. On Sundays and Mondays, oftentimes I feel like creating more complex dishes. You know the kind… the ones that have separate sauces and lots of different components. The one’s that make your kitchen look like a bomb dropped on it. But, come mid-week, I’m all about the one-pot meal. And today, it’s a soup kind of day.

I find all soup comforting. Maybe it’s because it’s served in a bowl. Or maybe it’s because I love the great aroma of all of the things cooking together in one big pot. Or, maybe it’s because I love hot food. I guess it really doesn’t matter why… but it’s a good thing.

And, I’m a firm believer that soup is not just for winter.

I live in the city now, and if you would have told me before I moved here that I would be eating soup year round, I’d have thought you were crazy. I mean, the city in the summer can be really HOT. But, at our house in the burbs where we often kept our windows and doors open to feel the summer breeze, eating soup was a great thing to do as the night cooled down. Moving into the city though has caused me to pump up the AC way more than I’m used to, so soup season extends here too — sometimes it’s freakin’ cold in here even in the summer!.

But, adapt we must… so the AC cranks up as soon as it gets warm. And, soup season seems continue on much more naturally because sometimes it’s really freakin cold in here… even in the summer. Haha… how times change.

So, about this particular soup. It really is comforting. And it’s healing. And it’s one of those soups that lets you actually feel the energy seeping into your body as you eat it. Really, you can.

The white beans get a great creamy texture as they cook down. And then to make the soup even creamier, I blended up a little of it and stirred it back into the rest. The fresh rosemary gives it a really awesome herby taste and well, you are just going to love it.

I love to put raw Chinese herbs into my soups while they are cooking. And, depending on what my body needs at the time, I choose my herbs accordingly. This is a totally optional step, and doesn’t effect the recipe at all, but I’d love to help you learn to do this too — because infusing your soup with herbs is just awesome. I put some energy/qi-building herbs in this pot of white bean and kale soup and oh my… it’s like magic.

I have made this soup many times. I’ve seen so many different versions of this soup on so many different blogs that it makes me switch up the recipe a little bit each time I make it but I’ve never been disappointed. This time, as I was about to fire up the stove, I saw yet another recipe for it on one of my favorite blogs: The First Mess. It looked so good, that I had to change up my recipe yet again and implement some new components. I have to give a big thank you to Laura because this is the best version of white bean and kale soup yet!

Another great soup recipe you will love is my Cauliflower Chickpea Soup.

Here’s some of the great healing ingredients in this white bean and kale soup:

Kale is everywhere these days. It is extremely nutritious, and because it to so popular you can find it already washed and prepared in lots of markets. Make sure you clean the kale leaves thoroughly and remove the center thick stems if they bother you (I don’t like to eat these think stems). This dark leafy green is a great source of fiber and calcium. It’s also rich in many minerals, including magnesium, iron and potassium. One serving contains 200% of the daily requirements of Vitamin C and 180% of Vitamin A.

White beans are good at boosting energy and calming the mind. They can help improve your memory and can lower cholesterol. And, they are a great source of protein.

Onions are great for your immune system they are a natural antihistamine. Recently, I recommended that a patient with bronchitis put sliced raw onions in her socks when she went to sleep… she woke up so much better they actually can rid the body of bacteria. (I know I’ve told you this before, but it really is awesome!) Onion is a superhero in the food world!

Celery actually helps stop bleeding — so if you or anyone you know has just had surgery, start adding celery to your dishes! Celery is also great to help lower blood pressure and it’s been known to help with insomnia.

Carrots help strengthen the organs in your body. They also are good for the eyes (this is their claim to fame) and they promote healthy digestion. Many moons ago, people used to make carrot tea to ward off measles and to prevent cancer. Carrots help detoxify the body and in today’s world of Chinese medicine, they are prescribed to ease constipation and tonsillitis.

Rosemary is great for your digestion, your heart, and your libido. It also can help boost your energy.

Garlic is amazing in its antiviral and antibacterial capabilities. Garlic is actually a Chinese herb (Da Suan). It’s used to kill toxins and parasites and also to reduce swelling in the body. It’s what I call a great “A” herb: anesthetic, antibacterial, anti fungal, antioxidant, antiviral, etc….

Also, whenever I cook anything with some liquid, I like to add some Chinese herbs for whatever conditions I feel need help at the time. One of my favorites is Huang Qi (Astragalus). It is great for an over-all strengthening of the body and it’s energy. So, when I set this pot to simmer, I added some raw Huang Qi and let it infuse into the soup.


Bean and kale soup recipe - Recipes

Thank you all for the very kind comments on Sunday’s post—as well as some of the emails and messages I’ve gotten since then. I’m a little at a loss for how to express my thankfulness or articulate how touched I am. Hopefully my appreciation is shining through the words I’ve got.

In that post, I mentioned that food has been a big source of comfort through this breakup. In the first few days of being newly on my own I felt overwhelmed to think of how much I’d miss the rhythms of cooking for two and the satisfaction of sharing food. For the past three years I’ve taken a lot of daily pleasure in offering nourishment to another person, and now I feel the absence of that ritual keenly. I hope I’ll get to share my meals again someday. For now, though, I’m taking solace in the joys of cooking solo for the first time in a long while.

Cooking has always held a lot of symbolic importance for me. When I was recovering from anorexia, cooking was an act of resistance against the disease and my way of asserting the desire to be healthy again. It was rebellion against the restrictive impulse, a gesture of generosity toward myself and my body. It signaled the hard-won realization that I deserved to be fed, to be satisfied, to have my hungers met.

During my post-bacc years, cooking came to symbolize my commitment to recovery. It would have been easy to use my unhappiness or shortage of free time back then as an excuse to start cutting corners with food, to use restriction as a means of managing the stress. But I didn’t. In spite of the long days and the fact that I was desperate to feel empowered in the face of my academic struggles, I protected my relationship with food. I cooked for myself whenever I could and sat down to three balanced meals every single day. In the past, I’d withheld food as a means of proving my own strength this time, I got the strength I needed from eating.

Now I’m turning to food once again, this time as a source of comfort. Mealtimes remind me that small, daily rituals can be powerful anchors during times of change and loss. Cooking is my way of being kind to myself, of taking care of my body in spite of the fact that my heart is aching. To make a pot of soup or bake bread doesn’t sound like much, but right now, it feels like a lot. It feels like everything.

So here’s the kind of meal I’ve been having a lot lately: a hearty legume soup to pair with toast or rice or whatever you like. I’ve always loved black bean soup, but I’ve never created a formal recipe to share on the blog. This particular one gets some heat from seasoned chipotle peppers, and I throw a whole bunch of kale in at the end, giving the meal a little extra nutrient density. It’s filling, warming, and easy to make—which is exactly what I need right now.


Chicken Kale and White Bean Soup

It’s fall y’all. I love saying that. I know. I’m not southern. I get that. I’m Pennsylvania gal. But I feel like my heart belongs in North Carolina. I love it there. Don’t worry I love Pennsylvania too. I especially love the farms and fields and country roads. I love the big bars and the lazy streams.

But I probably could have all of that in North Carolina too and be 10-15 degrees warmer. So thus…that’s where my heart is. When we vacation there every year I somehow feel that this is where I’ll live some day. I could be wrong. I’ve been wrong about plenty of things. But I do feel like dreams are what keep us going. How about you?

What fun is life if we never allow ourselves to dream? I dream of our home in heaven. Or of our perfect place here on earth. Dream of what our family dynamics will look like 10 years from now. Dream of my favorite summer moments in the middle of a snowstorm. Seeing I believe dreaming keeps you motivated.

I don’t always believe our dreams come true. But I do believe dreams cast a vision for where we want to be. And then we need to check within our hearts if it’s a dream worth pursuing. Is it a dream you are called to now or in the future.

Back to the comfort of soup. This chicken kale and white bean soup is one of my all time favorites here on the blog. Every cool season leaves me craving it.

That’s all I have for you today friends. Enjoy!

Til we meet and eat again,

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White Bean and Kale Soup Recipe

  1. Brown the sausage on medium heat, I used my new fancy pants Dutch oven
  2. Then add the onions and sauté, after a few minutes then add garlic
  3. Add broth, kale, tomatoes, and carrots and cover
  4. Let simmer for


5-Bean Kale Soup

With the smokiness of ham and bacon as the backdrop for the assortment of beans, fresh kale, herbs, and spices, my 5-Bean Kale Soup is packed with soul-satisfying flavor.

This 5-Bean Kale Soup delivers a wallop of flavor. (All photos credit: George Graham)

As south Louisiana comes out of hibernation, kale begins showing up at markets everywhere. And when the windy March chill sends you shivering, I pull out a Graham family classic—a simple-yet-glorious bean and kale soup. Yep, bean soup. Didn’t see that coming, did you?

I was born and raised in Louisiana, but there’s a Yankee connection here. I’m going out on a limb with this recipe as I trace the history of my family tree that spreads all the way back to Detroit, Michigan circa 1941. My father and mother met in an airplane factory during WW II and helped win the war building warplanes.

They survived four icy winters with countless simmering pots of bean soup. It was warm and filling, hearty and comforting, and best of all, cheap. Rationing was a mandatory part of life during those years, and most everything was in short supply, well, except beans. My family learned to love this dish and brought it back to Louisiana in 1945, and the recipe still remains a family tradition.

My 5-Bean Kale Soup combines hearty beans with fresh kale and delivers intense, smoky flavor. This soup is packed with warmth just one bowl wraps you up like a three-layered patchwork quilt. Give it a try, and you just might warm up to this recipe, too.


Now it’s time to make soup…

Cooking onions over medium heat

In a large soup pot or Dutch oven set over medium heat, heat the oil. Add the onions, and cook, stirring often until tender, about 10 minutes.

Butternut Squash with vegetable stock and herbs

Stir in the vegetable broth (affiliate link) , tomatoes, rosemary, salt and pepper. Bring to a boil and add the squash. Lower the heat to a gentle simmer. Cook until the squash is tender, about 30 minutes.