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This hearty white bean and kale soup is chock full of veggies and filling. It’s the kind of soup that warms you up, packed with flavor, health benefits, and it’s low calories too.
This is the soup season, my friends, although this delicious recipe is one of my favorites all year round. It’s loaded with vegetables and beans with a rich, flavorsome broth, and I seriously could eat it every day! Plus, each serving comes with less than 200 calories, and I love that.
All you have to do is cooking onion, carrots and celery in olive oil for about 10 minutes, take your time to make this flavor base, it’s worth it. Then add garlic, oregano, paprika and the rest of the ingredients. Cook and let the amazing flavors mingle together.
We usually end up topping it with some parsley pesto (always ready in my freezer!) and grated parmesan, it tastes delicious!
What ingredients you need
- White beans (Cannellini, Great Northern beans)
- Canned tomatoes (diced or crushed tomatoes, I used this brand)
- Kale (or spinach, collard green or swiss chard)
- Onion, carrots, celery (soffritto)
- Green beans (or the same amount of carrots)
- Tomato paste
- Oregano & paprika
- Bay leaves
- Broth or water
- Salt & pepper
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 variations
This recipe is pretty versatile, too. It’s brilliant to use leftover veggies, that means you can make your own adjustments if you happen to have some ingredients on hand and need to use them up.
- Leafy greens: you can swap spinach, collard greens or swiss chard for kale
- Green beans: instead of green beans, a handful of mushrooms, one medium-sized zucchini or an extra carrot would too
- Legumes: chickpeas and black beans instead of white beans work just fine
- Canned tomatoes: diced or crushed tomatoes and tomato passata are all good
- Broth: both low sodium vegetable broth or even chicken broth work well in the recipe, however, to keep the calories down you might want to use just hot water (I did it, and didn’t notice much difference in term of flavor)
More recipes featuring beans
Beans have been my staples for years, they provide a multitude of health benefits and make me save plenty of money, too. Here are some of my favorite bean recipes:
- Italian pasta & bean, also known as pasta fazools
- Best white bean soup, rated 5 stars from my readers
- Pasta with black beans, bolognese-style
- Cannellini bean salad, with lemon mustard dressing
- 15 Cannellini bean recipes, a collection of amazing recipes
More low-calorie soups
Healthy and satisfying soups are also the perfect meal if you watch out your calorie intake. Have a look at the following low-calorie delicious soup recipes:
- 15 weight-loss soup recipes, under 200 calories
- Carrot & ginger soup, light and flavorsome
- Vegetarian cabbage soup, spicy and rich
- Spicy and pumpkin carrot soup, creamy and tasty
- Healthy mushroom soup, one of my reader’s favorites
If you make this white bean and kale soup recipe or if you have any questions, let me know! Leave a comment, send me a message, or rate it.
I would love to hear from you!
White Bean and Kale Soup
- 1 Tbsp olive oil
- 1 medium-sized onion, diced
- 2 (7oz/200 grams) large carrots, diced (chunks or slices are fine)
- 2 (4 oz/120 grams) large celery sticks, diced (chunks or slices are fine)
- 3 garlic cloves, minced
- ½ tsp paprika
- 1 tsp oregano (or Italian herb seasoning)
- 1 cup (4oz/110 grams) green beans, trimmed and cut into chunks
- 1 can (14oz) white beans, drained
- 1 can (14oz) canned tomatoes
- 1 Tbsp tomato paste
- ½ bunch (3oz/80 grams) lacinato kale, stems removed and leaves chopped
- 3 cups 720 ml water or low-sodium vegetable broth (see notes*)
- 2 bay leaves
- fine salt, to taste
- freshly ground black pepper, to taste
- In a large pot or saucepan, heat the olive oil over medium heat. Add onions, carrots and celery and cook the vegetable slowly until they soften, for about 10 minutes, stirring often.
- The add garlic, oregano, paprika and cook for about 45-60 secs or until the garlic is fragrant.
- Stir in beans, canned tomatoes, green beans, tomato paste, bay leaves, broth or water. Bring to the boil, than reduce to medium heat, cover, and cook for 20 minutes.
- Then stir in the kale and continue to simmer until the kale is cook for 3-4 minutes, or until the kale is tender but still bright green. If you stir in spinach or swiss chard instead of kale, the cooking time will be about 2 minutes.
- Taste and adjust the seasoning according to your taste (I usually add about ⅓ teaspoon of fine salt).
- Divide into 4 bowls and serve with a drizzle of olive oil, freshly grated black pepper and crusty bread. I like this soup even more the next day. Leftovers keep well, covered and refrigerated, for about 3-4 days. The soup freezes well, too.
- Storage instructions: keep in the fridge, stored in an airtight container, for up to 3-4 days.
- Freezable: divide among airtight containers (leaving 1-inch space at the top), and freeze up to 2 months.
- I either make my own vegetable broth cooking vegetable scraps and herbs or I use hot water and vegan low sodium vegetable broth cubes. However, If you mind the calories I would reccomend you to use hot water.