Kale and White Bean Garlic Soup

Warm up with a nourishing bowl of Kale and White Bean Garlic Soup, a comforting one-pot meal packed with wholesome ingredients and bold, aromatic flavors. This hearty soup combines tender kale, creamy cannellini beans, and a medley of vegetables like carrots, celery, and onions, all simmered in a fragrant vegetable broth infused with garlic, thyme, rosemary, and a hint of red pepper flakes for subtle heat. A squeeze of fresh lemon juice adds a zesty brightness, while optional parmesan makes for an irresistible savory finish. Ready in just 45 minutes, this nutrient-rich recipe is perfect for a cozy weeknight dinner or easy meal prep. It’s gluten-free, vegetarian, and easily adaptable for vegan diets, making it a versatile, crowd-pleasing favorite!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 4 cloves garlic cloves, minced
• 2 medium carrots, sliced into thin rounds
• 2 stalks celery stalks, diced
• 6 cups vegetable broth
• 2 15-ounce cans cannellini beans (or any white beans), drained and rinsed
• 4 cups kale, stemmed and chopped
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary, crushed
• 1 whole bay leaf
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 teaspoon red pepper flakes (optional)
• 1 tablespoon lemon juice
• 0.25 cup parmesan cheese, grated (optional, for serving)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and sauté for 3-4 minutes until it becomes translucent.

Step 3

Stir in the minced garlic and cook for 1 minute until fragrant, stirring constantly to avoid burning.

Step 4

Add the sliced carrots and diced celery, and sauté for 5 minutes to soften slightly.

Step 5

Pour in the vegetable broth and add the drained and rinsed white beans.

Step 6

Stir in the kale, dried thyme, dried rosemary, and the bay leaf.

Step 7

Season with salt, black pepper, and red pepper flakes if using.

Step 8

Bring the soup to a boil, then reduce the heat to low and simmer for 20 minutes, stirring occasionally.

Step 9

Taste and adjust the seasoning, adding more salt or pepper if needed.

Step 10

Remove the bay leaf. Stir in the lemon juice just before serving to brighten the flavors.

Step 11

Ladle the soup into bowls and garnish with grated parmesan cheese, if desired.

Nutrition Facts

Serving size	(2986.1g)

Amount per serving	% Daily Value*
Calories	2043.6

Total Fat 64.0g	0%
Saturated Fat 18.2g	0%
Polyunsaturated Fat 7.0g
Cholesterol 35.7mg	0%
Sodium 7783.9mg	0%
Total Carbohydrate 278.0g	0%
Dietary Fiber 69.5g	0%
Total Sugars 36.3g
Protein 112.4g	0%

Vitamin D 23.8IU	0%
Calcium 2160.0mg	0%
Iron 30.8mg	0%
Potassium 7593.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 26.9%

Protein: 21.0%

Carbs: 52.0%