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By Katja Heino Leave a Comment
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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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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

  • 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. 

Did you make this recipe?

Tag @savorylotus on Instagram and hashtag it #savorylotus

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Filed Under: Soups Tagged With: beans, kale, soup, white beans

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Hi I’m Katja!

And this is how we do healthy in our family. Just REAL food. Simple. Easy. Gluten free. More about Savory Lotus

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🍋 🍋 LEMON POPPY SEED DONUTS • when life gi 🍋 🍋 LEMON POPPY SEED DONUTS • when life gives you a bag of lemons, you make the best of it • even though we prioritize healthy eating, there’s room for treats like these • we call it balance 😉 • baking is one of my favorite things to do with my little one👩‍🍳 • we’ve had a year solid of being home, distance learning, + missing being out in the world • baking is one of those small pockets of JOY that brightens our daily life ☀️☀️

🍋 🍋 light and fluffy (gluten and grain free) donuts dipped them in a sweet lemony glaze • the bright lemon flavor kinda adds a bit of sunshine to the day 🍋☀️🍋

🍋 🍋 recipe link in bio (and i linked the donut pan that i use in the post): https://www.savorylotus.com/lemon-poppy-seed-donuts-gluten-free-and-grain-free/
sauerkraut • love it? hate it? • it’s one of sauerkraut • love it? hate it? • it’s one of the easier + most cost effective ways to support your gut • i make it every couple of months • its easy once you understand the basics of fermentation • i have a step by step tutorial if you’re ready to dive in ✨✨

link to tutorial in bio : https://www.savorylotus.com/easy-sauerkraut-recipe/

what you’ll need:
cabbage
salt
1/2 gallon wide mouth mason jar (or you can use 2 wide mouth quart sized jars)
air-tight fermentation lid
🥕🌿🍠 veggie game strong today • crucifer 🥕🌿🍠 veggie game strong today • cruciferous vegetable = superfoods • this + sweet potato rounds + a big cup of bone broth is what’s up for dinner 

collard green
green cabbage
purple cabbage 
carrot 
tons of fresh ginger 

👉 and, yes, not everyone tolerates cruciferous vegetables • i didn’t used too • i’ve done a lot of work on my gut + digestion • and i still prefer them cooked as they are easier to digest • eat slowly • give thanks (gratitude has a positive effect on the nervous system) • chew well (so your body can release all the enzymes needed to digest your food) ❤️• it’s so so important to eat in a relaxed environment so the body can rest + digest • eating while in “hurry” mode leads to indigestion and poor absorption
simple dinner • we eat wild salmon 🐟 once a w simple dinner • we eat wild salmon 🐟 once a week to get in those omega 3s • my favorite way to cook it is to sprinkle with salt + a bit of ghee on top + broil it for 8-9 minutes • so easy + today we added steamed green beans + a cauliflower + romanesco mash • plus tons of olive oil + ghee

to make cauliflower + romanesco mash, add florets from one head of each to a large pot • add in 1 cup of bone broth + sprinkle with a bit of salt • cover with lid • steam florets in broth until tender, adding more broth if bottom runs dry • once florets are very tender, add lots of ghee or butter + salt to taste • purée smooth with an immersion blender • add more broth to make it creamy smooth • so good 💛• don’t forget to add a ghee (or butter) pool when serving 

when we can’t get wild, local salmon, we order from @vitalchoice
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