White Bean and Kale Soup

White Bean and Kale Soup is a hearty, nourishing meal packed with tender beans, fresh kale, vegetables, and savory herbs in a flavorful broth. This comforting soup is easy to make, budget-friendly, and perfect for chilly evenings or healthy meal prep.

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Prep Time

• Prep Time: 15 minutes
• Cook Time: 35 minutes
• Total Time: 50 minutes
• Servings: 6

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Equipment

• Large soup pot or Dutch oven
• Wooden spoon
• Knife and cutting board
• Measuring cups and spoons

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Ingredients

• 2 tbsp olive oil
• 1 small onion, diced
• 2 carrots, sliced
• 2 celery stalks, sliced
• 4 garlic cloves, minced
• 1 tsp Italian seasoning
• 1/2 tsp dried thyme
• 6 cups vegetable broth
• 2 cans (15 oz each) white beans, drained and rinsed
• 4 cups chopped kale
• 1 can (14 oz) diced tomatoes
• Salt and black pepper to taste
• 1 tbsp lemon juice

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Ingredient Notes

• White Beans: Cannellini or Great Northern beans work best for creamy texture.
• Kale: Remove thick stems before chopping for a softer bite.
• Vegetable Broth: Use low-sodium broth to better control seasoning.
• Lemon Juice: Brightens the flavor and balances the richness of the beans.

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Instructions

Step 1: Sauté the Vegetables

1. Heat olive oil in a large soup pot over medium heat.
2. Add onion, carrots, and celery.
3. Cook for 5–6 minutes until softened.
4. Stir in garlic, Italian seasoning, and thyme.

Step 2: Add the Broth and Beans

1. Pour in vegetable broth.
2. Add white beans and diced tomatoes.
3. Bring to a gentle boil.

Step 3: Simmer

1. Reduce heat and simmer for 20 minutes to blend the flavors.

Step 4: Add the Kale

1. Stir in chopped kale.
2. Cook for another 5 minutes until wilted and tender.

Step 5: Finish and Serve

1. Stir in lemon juice.
2. Season with salt and black pepper to taste.
3. Serve warm with crusty bread if desired.

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Nutrition Facts (Per Serving Approx.)

• Calories: 240
• Protein: 11g
• Carbohydrates: 32g
• Fat: 7g
• Fiber: 9g
• Sodium: 520mg

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Tips

• Mash a small portion of the beans for a creamier soup texture.
• Add Parmesan cheese on top for extra flavor.
• Store leftovers in the refrigerator for up to 4 days.
• This soup freezes well for future meals.

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Variations

• Sausage Version: Add cooked Italian sausage for extra protein.
• Spicy Soup: Stir in red pepper flakes.
• Creamy Style: Add a splash of cream or coconut milk.
• Pasta Addition: Add small pasta shapes for a heartier soup.