Creamy White Bean Soup With Kale


1 tablespoon olive oil

1 medium yellow onion, small dice

1 medium carrot, small dice

1 stick celery, small dice

2 cloves garlic, minced

chili flakes or aleppo pepper, to taste

1 sprig fresh rosemary, minced

4 cups cooked navy beans, drained and rinsed

4 cups vegetable stock

2 tablespoons fresh lemon juice

sea salt and ground black pepper, to taste

3 cups packed chopped lacinato kale (roughly 1 small bunch)

¼ cup flat leaf parsley leaves, chopped


Step 1:

Heat the oil in a medium-large soup pot over medium heat.

Add the onions, carrots, and celery to the pot and stir.

Sauté the vegetables until lightly softened and translucent, about 5 minutes.

Step 2:

To the pot, add the garlic, chili flakes, and rosemary.

Stir and cook until garlic is fragrant, about 30 seconds.

Add the navy beans to the pot and stir.

Add the vegetable stock to the pot and stir once more.

Bring the soup to a boil.

Step 3:

Once boiling, ladle half of the soup into an upright blender.

Add the lemon juice to the blender as well.

Carefully bring the speed of the blender up to high and blend until this portion of the soup is totally liquified.

Pour this liquified portion back into the pot.

Season the soup with salt and pepper.

Step 4:

Add the kale to the pot and bring the soup to a boil.

Once the kale is slightly wilted and bright green, season the soup once more with salt and pepper, if you find it necessary.

Stir in the chopped parsley as well.

Serve the soup hot.

Nutrition Information:


Calories: 150 | Protein: 8 grams | Carbohydrates: 20 grams | Fat: 6 grams | Fiber: 6 grams

Frequently Asked Questions:

Can I use canned beans instead of cooking navy beans from scratch?

Yes, you can substitute cooked navy beans with canned navy beans.

Use about two 15-ounce cans of drained and rinsed navy beans instead of cooking your own.

What can I use as a substitute for lacinato kale?

If lacinato kale is not available, you can use curly kale or spinach as a substitute in this recipe.

Adjust the cooking time accordingly based on the greens you choose.

Can I omit the fresh lemon juice from the recipe?

While fresh lemon juice adds a refreshing tang to the soup, you can omit it if you prefer.

Consider adjusting the seasoning slightly to balance the flavors.

How long can I store leftovers of this soup?

Leftover soup can be stored in an airtight container in the refrigerator for up to 3-4 days.

Reheat it on the stovetop or in the microwave until heated through before serving.

Can I freeze this soup for later use?

Yes, this soup freezes well. Allow it to cool completely before transferring it to freezer-safe containers or resealable bags.

Freeze for up to 3 months.

Thaw overnight in the refrigerator before reheating.

Can I use other types of beans instead of navy beans?

Yes, you can use other types of beans like cannellini beans or Great Northern beans as substitutes for navy beans in this recipe.

Adjust the cooking time as needed.

How can I adjust the spiciness of the soup?

You can adjust the spiciness of the soup by varying the amount of chili flakes or Aleppo pepper added.

Start with a small amount, taste, and add more according to your preference.

Can I use dried rosemary instead of fresh rosemary?

Yes, you can use dried rosemary if fresh rosemary is not available.

Use about half the amount of dried rosemary compared to fresh, as dried herbs are more concentrated in flavor.

Is it necessary to blend a portion of the soup?

Blending a portion of the soup helps create a creamy texture while still maintaining some chunkiness.

If you prefer a completely smooth soup, you can blend all of it, or if you prefer it chunky, you can skip blending altogether.

What can I serve with this soup for a complete meal?

This soup pairs well with crusty bread, a side salad, or even a protein such as grilled chicken or fish.

It can also be served alongside a grain like quinoa or brown rice for a more substantial meal.

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