Simple, hearty, and nourishing, White Bean and Kale Soup with Carrots is the perfect recipe for when you crave something light yet satisfying. Packed with protein-rich white beans, tender kale, and sweet, earthy carrots, this soup is a powerhouse of nutrition and flavor.
This one-pot recipe is naturally vegan, gluten-free, and easy to make, making it a great option for weeknight dinners or meal prep. With just a few basic ingredients, you can create a comforting meal that feels like a warm hug in a bowl.
Why You’ll Love This Recipe
- Healthy & Satisfying: Packed with fiber, protein, and vitamins, it’s both delicious and good for you.
- Quick & Easy: Ready in under an hour with minimal effort.
- Budget-Friendly: Uses simple, inexpensive ingredients that are pantry staples.
- Customizable: Easily adaptable with other greens or vegetables based on what you have on hand.
Ingredients
Here’s what you’ll need to create this wholesome soup:
- 2 tbsp olive oil
- 1 medium onion, diced
- 3 garlic cloves, minced
- 3 medium carrots, peeled and sliced
- 2 celery stalks, diced
- 6 cups vegetable broth
- 2 cans (15 oz each) white beans, rinsed and drained (cannellini or great northern beans work best)
- 4 cups fresh kale, stems removed and roughly chopped
- 1 tsp dried thyme
- 1/2 tsp smoked paprika
- 1 bay leaf
- Salt and pepper, to taste
- Juice of 1 lemon (optional, for brightness)
- Optional garnish: fresh parsley, red pepper flakes, or Parmesan cheese
Kitchen Equipment
To make this soup, you’ll need:
- A large pot or Dutch oven
- Wooden spoon or spatula
- Cutting board and knife
- Ladle for serving
Step-by-Step Directions
1. Sauté the Aromatics
- Heat olive oil in a large pot over medium heat. Add the diced onion, carrots, and celery, and sauté for 5–6 minutes, or until softened.
- Stir in the garlic and cook for another 1–2 minutes until fragrant.
2. Build the Flavor Base
- Add the thyme, smoked paprika, and bay leaf to the pot, stirring to coat the vegetables. This step enhances the aroma and depth of the soup.
3. Add the Broth and Beans
- Pour in the vegetable broth and stir in the white beans. Bring the soup to a gentle boil, then reduce the heat to low and simmer for 15–20 minutes to allow the flavors to meld.
4. Add the Kale
- Stir in the chopped kale and simmer for another 5–7 minutes, or until the kale is tender but still vibrant.
5. Finish with Lemon
- Remove the bay leaf, then stir in the lemon juice if desired. Taste and adjust the seasoning with salt and pepper as needed.
6. Serve and Garnish
- Ladle the soup into bowls and garnish with fresh parsley, a sprinkle of red pepper flakes, or a drizzle of olive oil. For a non-vegan option, add grated Parmesan cheese.
Tips for Success
- Bean Options: Cannellini beans work best for their creamy texture, but you can substitute with chickpeas, navy beans, or even lentils.
- Greens Substitute: Swap kale for spinach, Swiss chard, or collard greens if you prefer. Add spinach at the very end to prevent overcooking.
- Boost the Flavor: Add a Parmesan rind to the broth while simmering for a savory, umami depth. Remove before serving.
- Make it Creamy: For a thicker soup, blend half of the beans with a cup of broth before adding them to the pot.
Storing & Reheating
- Refrigeration: Let the soup cool completely before transferring it to an airtight container. It will keep in the fridge for up to 4 days.
- Freezing: This soup freezes well. Store in individual portions for up to 3 months. Thaw in the fridge overnight before reheating.
- Reheating: Reheat gently on the stovetop over medium heat or in the microwave, stirring occasionally.
Serving Suggestions
This soup is a light yet hearty meal on its own but pairs beautifully with these sides:
- Crusty Bread: Serve with sourdough, garlic bread, or a baguette for dipping.
- Salad: A simple side salad with a lemon vinaigrette complements the soup’s flavors.
- Drinks: Pair with a glass of Pinot Grigio, sparkling water with lemon, or a light herbal tea.
FAQ
Can I use dried beans instead of canned?
Yes, but you’ll need to soak and cook the beans first. Use about 1 1/2 cups of cooked beans in place of the canned variety.
Is this soup gluten-free?
Yes! Just ensure your vegetable broth is certified gluten-free.
Can I add protein?
Absolutely! Add cooked chicken, turkey sausage, or tofu for a heartier meal.
What if I don’t have kale?
No problem—spinach, Swiss chard, or collard greens are great substitutes.
A Bowl of Wholesome Comfort
This White Bean and Kale Soup with Carrots is the ultimate feel-good meal, combining simplicity, nutrition, and bold flavors. Whether it’s a chilly evening or a busy weeknight, this soup is your answer to a quick, satisfying dinner.
If you try this recipe, let us know in the comments below! Don’t forget to share it with friends and subscribe to our blog for more healthy, comforting recipes. Happy cooking! 🥬🥕🥣