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Lemony White Bean and Kale Soup

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hands holding white bowl of soup

White beans, kale, carrots, + celery cooked in a broth flavored with lemon and fresh herbs. Yes, please!

Winter is soup season. And I’m here for it.

We’re only one week into 2021, and here I am with my second soup recipe of the year. Hopefully you got to check out my 30 Minute Turmeric Beef Soup that I posted.

While my body tends to do well with good quality animal proteins, the other 2 humans who live in my house prefer and LOVE beans. This one is for them.

Say hello to my white bean and kale soup – a simple and super quick brothy soup with creamy white beans + tons of veggies, and flavored with fresh herbs and lemon.

white bowl of soup sitting in person's lap
close up of a bowl of white bean soup

This soup is perfect for those chilly days when we want to cozy up and be warm. It’s hearty and filling. It’s flavorful and vibrant.

Simple recipes like this are my favorite because they require very little time and very few ingredients. I also love recipes that help get more veggies onto our plates (or bowls.)

I’ve always loved white beans because they are so creamy and versatile. They work with so many flavors. They are a good source of protein + fiber and are loaded with antioxidants.

PRO TIP: For better digestibility, soak and cook your own beans. I find canned beans to be harder to digest. Plus I don’t love the fact that 75 percent of canned foods sold in the U.S. are lined with a BPA-based polymer that can leach into our food.

chopped vegetables on cutting board
chopped vegetables and a black pot for soup
carrots and celery cooking in pot
two white bowls of soup

My favorite way to cook white beans

I prefer to cook all of my beans in my Instant Pot. It’s so easy and consistent. But first, don’t forget to soak.

Soaking beans for at least 12 hours before cooking helps improve digestibility by removing antinutrients and oligosaccharides. Soaking also reduces cooking time of the beans.

I usually cook 3-4 cups of dried beans at a time in my Instant Pot. Did you know that beans freeze well for later? To freeze my beans, I use wide mouth pint-sized jars, which are the same size as a can of beans. Be sure to leave a bit of space at the top to allow to expansion and don’t secure tops onto jars until fully frozen. This helps prevent cracking of the glass jars.

To cook beans in Instant Pot:

  • Soak beans overnight and rinse.
  • Place beans in Instant Pot insert. Cover with water up to about 1 and 1/2 inches above the level of the beans. Add optional herbs and spices like bay leaf, garlic , or cumin if desired. I salt my beans AFTER cooking.
  • Lock lid on IP and turn the vent valve to “sealing.” Cook on HIGH pressure for 16-20 minutes (depending on how soft you like them) then slow release for at least 15 minutes.

Do I have to cook my own beans for this recipe?

No. You can use canned beans if you want. They just may not be as digestible because they aren’t soaked. Be sure to look for companies who use BPA free cans.

The recipe below calls for 4-5 cups of white beans. Whether you’re cooking them yourself from dried beans or using canned beans, here’s some conversions you might want to know:

  • 2 cups of dried beans = 1 pound of dried beans
  • 1 pound of dried beans = About 6 cups of cooked beans
  • 1 cup dried beans = 3 cups of cooked beans
  • 1/3 cup dried beans = 1 cup of cooked beans
  • a heaping 1/2 cup of dried beans = one 15-ounce can of beans
  • 1 1/2 cups of cooked beans, drained = one 15-ounce can of beans

So if you need 4-5 cups of white beans, you would need about 1 and 1/2 cups of dried beans or three 15 ounce cans of white beans.

But my motto is “Always make extra food.” So if you’re cooking beans from scratch, be sure to cook some extra for later.

Tips for making delicious White Bean and Kale Soup

❤️ the broth… a good broth is the backbone of any good soup. It adds so much flavor and depth. I usually make my own  homemade bone broth or use Kettle and Fire when I’m running low. You can also make a vegan broth from food scraps.

❤️ fresh herbs… taste so much better than dried herbs. Rosemary and thyme is a nice combo for this soup. Oregano, marjoram, chives, parsley, + basil are delicious too.

Stay cozy, friends!

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bean soup on white bowl
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Lemony White Bean and Kale Soup

  • Author: Katja Heino
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes
  • Yield: 5 servings 1x
  • Category: soup
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Ingredients

Scale
  • 2 tbsp butter, ghee, or avocado oil
  • 1/2 small onion, chopped
  • 2 medium carrots, chopped
  • 2 ribs celery, chopped
  • 3 cloves garlic, minced
  • 1/2 tsp salt
  • 5 cups good quality broth  (vegetable, homemade bone broth or Kettle and Fire)
  • 1 tbsp fresh chopped fresh herbs (like rosemary, oregano, thyme, marjoram, etc.)
  • 2 tbsp lemon juice
  • 1 tsp lemon zest
  • 4–5 cups cooked white beans  (**see note below)
  • 6–8 leaves of kale (I used lacinato dino kale), destemmed + sliced into thin ribbons
  • salt + pepper to taste

Instructions

  1. Heat 2 tablespoons of fat of choice in large soup pot. Add onions and sauté until starting to be translucent, about 3 minutes.  Add carrots, celery, garlic, and 1/2 tsp salt.  Sauté for another few minutes until veggies start to sweat.
  2. Add in broth and fresh herbs.  Bring to a simmer and cook until veggies are just tender, or to your liking.  Turn off heat. 
  3. Add in lemon juice, lemon zest, and white beans. To thicken soup, remove 2-3 cups of soup (broth, beans and veg) and purée smooth in a blender.  Return puréed soup back into pot.
  4. Turn heat back on and add chopped kale.  Simmer soup for a few minutes, until kale begins to soften and wilt. Add salt and pepper to taste. Add more lemon juice if desired.  Serve and enjoy. 

Notes

  • 2 cups of dried beans = 1 pound of dried beans
  • 1 pound of dried beans = About 6 cups of cooked beans
  • 1 cup dried beans = 3 cups of cooked beans
  • 1/3 cup dried beans = 1 cup of cooked beans
  • a heaping 1/2 cup of dried beans = one 15-ounce can of beans
  • 1 1/2 cups of cooked beans, drained = one 15-ounce can of beans

If you need 4-5 cups of white beans, you would need about 1 and 1/2 cups of dried beans or three 15 ounce cans of white beans. My motto is “Always make extra food.” So if you’re cooking beans from scratch, be sure to cook some extra for later. 

Use any fresh herbs that you like.  I love the combo of rosemary + thyme.  Oregano, marjoram, chives, parsley, + basil are delicious too.

I prefer to chop my carrots + celery pretty small as this reduces cook time and the smaller bites tatse v=better with the creamy white beans. 

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